1 x 600- 200 swim free, 200 reverse IM drill, 200 kick choice on back, easy/FAST by 25's
1:00 rest
4 x 125 @ :10 rest- 75 drill/swim/drill breaststroke, then 50 fist free drill be3
6 x 100 @ 1:40- 50 swim/drill by 25's (build to FAST turn), then 50 kick on back, focus on 4 small FAST UDK's off each wall
12 x 25 in sets of 3-
1- drill @ :35
2- swim at 200 setup, same stroke as 1st 25, also @ :35
3- all kick FAST @ :20
1:00 rest after #12, check HR
24 x 100 kick @ 1:45 as follows:
1- 25 fast with boards, 75 on back (focus on 4 UDK's)
2- 25 kick on back moderate, middle 50 FAST with boards, last 25 moderate on back
3- 25 kick on back build to STRONG, 75 kick FAST with boards
4- kick on back moderate, focus on 1/2 way UDK off each wall
:30 rest after #8 & 16 to check HR
All @ :10 rest
3 x 350 pull free with shnorkel & buoy, desc 1-3 (use paddles if you'd like but only on 1&3 or on 2
3 x 250 swim IM- go 200 swim IM & 50 kick at end, on back
3 x 150 breaststroke with fins & paddles (if you're bale to use paddles), descend these 1-3, do flip turns
Check HR after the 150's. If you have time, do one set of the above (or two, or three if you'd like) with different equipment (example, breaststroke 150's without fins; freestyle 350's swim w/NO equipment, etc...)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & stay focused on your March meets. Have a great day!
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