1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 125 @ 2:10-
odds- 25 kick build, 75 drill/swim/drill, 25 kick build FASTER
evens- 50 swim, 25 kick FAST, 50 swim- FAST TURNS/BO's on 50's swim
From midpool, 6 sets of:
:10 kick in place/skulling, swim into FAST TURN, UDK to midpool
:10 rest
swim into FAST TURN/BO at far end then drill to midpool
:10 rest
Check HR after #6, then everybody together...
12 x 50 in sets of 4-
1-2 @ :55, kick on back desc 1-2, focus on UDK's
3-4, swim/kick by 25's in 4th best stroke, @ :55- gets :05 faster by round
Check HR after #12, then 1:00 rest
3 sets of:
3 x 250 as follows (100 gets :05 faster each round)-
2 x 75 kick on back desc 1-2 @ 1:10- hustle to make interval
1 x 100 kick FAST @ 1:45
After every 3rd round...
1 x 200 swim FAST- different by round
Check HR after each round
Finish up with, in primary stroke...
6 x 25 @ :40 drill, except #3&5 are kick FAST with boards @ :20
4 x 50 swim at 200 Goal Pace @ 1:00- #3 is always @ :45
No rest between sets.
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our March meets. Have a great day!
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