1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back)
1:00 rest
18 x 25 in sets of 6 as follows:
2- drill choice @ :40
1- kick on back, 4 FAST UDK's, @ :40
1- easy skulling @ :40
2- kick (1st is regular 25 all FAST @ :40; 2nd is out&back @ :20)
1st set free, 2nd set is primary NO FREE, 3rd set of 6 is choice
Check HR after #18, rotate 1 spot
12 x 75 in odds & evens-
odds- kick/drill/kick by 25's @ 1:25
evens- kick/swim/kick by 25's @ 1:15
Middle 4 NO FREE
Check HR after #12, rotate 1 spot
3 sets of:
2 x 200 @ 3:30 (@ 3:40 if necessary)-
100 drill/swim (build) by 25's), 50 kick FAST on back (4 UDK's!), last 50 drill
3 x 150 @ 2:40-
1st 50 is out&back, FAST, then last 100 is swim/kick by 50's, desc that from 1-3
Rotate 1 spot after 2nd set, check HR
Finish up with 18 x 50 in 3's
2- swim/kick @ :55 (@ :50, CoGr)
1- swim @ :40 (CoGr @ :35 is okay)
Check HR before you get out. Wear your mask today, stay well hydrated & do an excellent job with school. Have a great day!
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