1 x 600- 300 swim free, 300 reverse IM- go drill/kick by 50's
1:00 rest
With fins:
16 x 25 @ :45-
1&2, breast pull with free kick
3- kick on back w/arms toward ceiling
4- UDK on stomach as far & as fast as you can go
2 x 250 @ :10 rest-
#1- odd 50's are breast pull & dolph kick; then even 50's are kick on back FAST TURNS
#2- odds are kick FAST TURNS, even 50's are choice breaststroke drill
1:00 rest, check HR & take off fins
3 sets of:
3 x 25 breast pull @ :40
1 x 75 pull free br 3/5/7 by 25's @ 1:10
1 x 150 swim back/breast/free by 50's- get time & desc 1-3 to something JUICY!
:30 rest between sets, check HR
30 x 25 kick as follows:
1-10, with boards: odds are 15 FAST/easy @ :40, evens are all FAST @ :25
11-20, as above, but on back- focus on 4 FAST UDK's!
21-30, go 4 @ :10 rest FAST with boards, 50 easy, then 4 @ :10 rest on back
Check HR, then 1:00 rest
Until 7a, finish up with 100's @ 2:00 as follows:
1 x 100 kick 25 FAST, 75 easy swim
1 x 100 25 easy swim, 50 kick FAST, 25 easy swim
1 x 100 25 easy swim, 75 kick FAST
Mix up the kick from round to round; every 3rd round, the kick is on your back (swim is choice)
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your afternoon off. Have a great day!
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