1 x 600- 300 swim freestyle, 200 reverse IM drill & 100 kick on back (4 UDK's)
6 x 200 @ 3:30 (3 free, 3 NO FREE) as follows:
#1, 150 drill/swim by 25's, then last 50 kick on back
#2- 100 drill/swim by 25's, then 100 kick (50 with boards, 50 on back desc 1-2)
#3- 50 swim with FAST TURN, 150 kick (by 50's, go w/boards, on back, w/boards- desc 1-3)
1:00 rest, check HR & rotate 1 spot
8 x 25 in primary stroke, all drill @ :40
1:00 rest
2 sets of:
3 x 50 kick @ :55, desc 1-3 to something juicy- odds with boards, #2 on back, desc 1-3
2 x 125 @ 2:15- 50 swim at 200 setup, 25 drill, 50 swim at 200 Goal Pace- change gears here!
3 x 75 swim/kick/swim free by 25's @ 1:10
2 x 125 swim @ 2:15- as above
1:00 rest after each set, check HR & rotate 1 spot
Until it's time to get out...
3 x 25 drill @ :40
3 x 50 swim @ :40- FAST TURN
Check HR after #3, then :30 rest, then...
3 sets of:
1 x 75 drill/swim/drill by 25's @ 1:10
1 x 100 swim free @ 1:10
Check HR after 3rd set & rotate 1 spot
College Group-
Finish up with (as many reps as possible):
5 x 25 drill @ :35- except #4 is an "out & back" @ :20- all UDK, all FAST!
1 x 75 swim (same stroke as drilling above)- go deliberate/build to RACE PACE/deliberate by 25's
:30 rest after each 75, check HR
Wear your mask all the way to the car, do an excellent job in school today and stay well hydrated. Be sure to work hard on the drylands, too. Have a great day!
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