1 x 600- 300 swim freestyle, 300 reverse IM drill
1:00 rest
16 x 100 as follows:
1-4, drill/kick on back @ 1:45- focus on 4 UDK's off each wall
5-8, 25 kick build to FAST backstroke turn, then 75 drill-swim-drill by 25's in primary stroke @ 1:45
9-11, swim/kick on back by 50's in primary stroke @ 1:45, desc 1-3 to something JUICY!
12-16, all kick: odds, FAST for time @ 2:00; #2&4 @ 1:20, make interval
Check HR, then everybody together...
5 x 50 @ :55, swim/kick by 25's- except after #4 go 1 x 75 free/NO FREE/free by 25's @ :55
5 x 50 @ :50 swim IM order by 25's- except after #4 go 1 x 75 swim choice @ :50
5 x 50 @ :45 swim free/NO FREE by 25's @ :45, except after #4 go 1 x 75swim free br3 @ :45
1:00 rest, check HR
9 x BROKEN 200 in sets of 3 as follows:
1&2- 100 swim free br3 @ 1:10 (1:15), 2 x 50 swim at 200 GP @ :50, then 50 easy drill
#3- 75/50/75 @ :10 rest (last round @ :15 rest
1st round is primary stroke; 2nd round free; 3rd round is choice
Finish up with 12 x 50 @ :55 (go swim/drill, drill/kick and all kick by 50's in sets of 3)
Warmdown a bit before you get out. Do an excellent job in school today & get excited for workout this afternoon & RACE DAY tomorrow morning. Have a great day!
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