1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
With fins:
6 x 25 @ :35- odds are fly kick on side, evens are fly kick on back- UDK past flags for all 6
4 x 25 choice drill @ :40
6 x 50 @ 1:00- 25 fly pull free kick, choice drill NO FREE OR FLY, by 25's
1:00 rest, take fins off
2 x 300 @ :10 rest- 25 "blow it out the back" fly drill, 25 swim fly, 50 choice drill/kick by 25's (this is choice swim/kick by 25's on 2nd 300, desc those 50's 1-3)
1:00 rest, check HR
18 x 50 in sets of 3:
1- swim/kick by 25's fly @ :50 (:55)
2- swim fly/choice by 25's @ :45 (:50)
3- swim free br3 @ :35 (:40)
No rest between sets of 3, check HR after #18, then 1:00 rest
4 sets of:
1 x 150 @ 3:00 swim choice/2 x 25 kick FAST with boards @ :10 rest/swim 4th best stroke, by 50's
1 x 150 @ 2:45- 50 kick FAST with boards/2 x 25 swim FAST @ :10 rest in primary stroke/50 kick on back FAST
1 x 150 kick FAST for time @ 2:30
1 x 150 swim BIG neg split free or back
:30 rest between sets, check HR
LONG SWIM-
6 times through:
100 swim IM (25 fly/50 back/25 breast- then rotate through)
50 kick on back- UDK to halfway off each wall
100 kick IM FAST with boards (on back in even rounds)
Check HR after 6th time through.
If there is time...
25's kick @ :40- sets of 4, the usual
Warmdown a bit before you get out. Do an excellent job getting ready to go back to school this week- get the new off to a good start. Have a great day!
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