1:00 rest
With fins:
8 x 25 @ :35- odds breast pull with dolph kick, evens choice drill in primary stroke
6 x 75-
odds @ 1:15- 50 choice drill NO FREE, 25 kick fly on side (4 UDK off the wall)
evens @ 1:00- 25 kick on stomach as far as you can UDK, then head out to the end, 50 kick on back focus on UDK's & fast backstroke turn
9 x "out & backs" all UDK with forward ss at about 15y; go @ :40, :30, :20- three times through
1:00 rest, check HR & take fins off
3 sets of:
1 x 100 @ 1:40- 25 kick FAST dolphin kick with boards, 75 swim IM
1 x 100 @ 1:40 swim STRONG negative split free br
1 x 100 @ 1:40- 1st & 4th 25's are swim (fly, then free), middle 50 kick free/breast with boards
1 x 100 @ 2:00- 75 swim in primary stroke (25 @ 200 setup, :10 rest, 50 @ GP), then last 25 kick primary stroke with boards FAST
1 x 100 kick FAST for time (IM order by round, keep track of times) @ 2:00, add up for 300 total
No rest between sets. After 3rd round check HR, then...
12 x 50 @ :50 as follows:
odds- kick FAST for time, some on back, some with boards
evens- swim free/NO FREE by 25's
4 x 300 @ 4:30 descend 1-3 (swim), then #4 is all KICK (3 x 100 IM's) fast for time with boards; how close can you come to your add up time from the 100's above?
1:00 rest, check HR again
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!
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