1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
3 x 150 @ :10 rest- 25 skulling, 50 drill (go free, primary, choice by 150)
Everybody together...
With pull buoys, 2 sets of:
4 x 25 catch free drill @ :35- head still, feel water on forearms
4 x 25 kick free head out (hands on buoy), build to FAST @ :35
4 x 75 @ 1:20- 25 pull free br3, 50 drill in primary stroke NO FREE
No rest between sets, check HR after 2nd set, then 1:00 rest
6 rounds of:
2x {1 x 125 swim free @ 1:30 or 1:40 (1st round +:05)
{1 x 100 swim free @ 1:00 or 1:10 (1st round +:05)
(3rd & 6th rounds, go single 450 pull free with shnorkel & choice equipment, desc 150's to FAST)
3 x 50 swim IM transition by 25's @ :45
4 x 50 swim/kick by 25's @ :50 desc 1-2's (2 back, 2 breast)
Check HR after each round, then :30 rest
With boards, until you have to get out, finish up with...
24 x 25 @ :45 (even rounds @ :35)- the usual in sets of 4, all KICK (2 rounds w/boards, 2 rounds on back)
Warmdown a bit before you get out. Do an excellent job in school today & get excited to train this week. Have a great day!
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