1 x 600- 300/200/100
1:00 rest
With boards where necessary:
4 x 50 ra2 la2 free drill @ 1:00- head still, rotate hips for long stroke
2 x 150 @ :10 rest- 25 dolphin kick w/boards build to FAST, 50 choice drill NO FREE
6 x 75 @ 1:20 (odds) or 1:05 (evens)-
odds- 50 choice drill NO FREE, 25 kick breast w/boards, build to FAST finish
evens- 25 sit & spin back drill, 25 kick free on back (FAST UDK, then build), 25 kick FAST w/boards
Check HR after #6, then 1:00 rest
2 rounds of:
4 x 100/12 x 25 all kick/3 x 200 (go 5 x 200 in 2nd round)- as follows:
4 x 100 @ 1:35 (@ 1:25 in 2nd round)- except #3 is always swim free br3 @ 1:10-
25 dolph kick w/boards
50 swim backstroke FAST TURN (neg split in 2nd round)
25 kick FAST breaststroke w/boards
12 x 25 kick as follows:
1-4 w/boards: odds are NO FREE 15y FAST/10y easy @ :40; evens are free, all FAST @ :20
5-8, UDK out & backs @ :35 & :25 (odds & evens)- these are all FAST, all UDK (fwd somersault @ 12y)
9-12 w/boards: odds are choice 15y FAST/10y @ :40; evens are all FAST, NO FREE @ :20
3 x 200*- odds: 100 swim, 50 kick on back, 50 swim- these are NO FREE @ 3:00, desc 1-2
#2 is swim 100 free, 100 IM strong @ 2:40
*in 2nd round (5 x 200 instead of 3), the odds are done the same way @ 3:00 desc 1-3; the evens are swim free with FAST TURNS & UDK's, #2 is @ 2:25, #4 is @ 2:15
Check HR after each round, then 1:00 rest
Finish up with...
18 x 100 in sets of 6-
1-3 IM swim, except 3rd 25 is always kick breast on back (no free swim on these) @ 1:35*
4-6 swim free br3 @ 1:15 (last round of 3 @ 1:10)- strong 2nd 50, but 2nd 100 is swim 3rd 25 breast
No rest between rounds 1st two rounds of 6; :30 rest between #12 & 13
*2nd round the 100's IM are @ 1:30; 3rd round of 6, the 100's IM are @ 1:25
Warmdown a bit before you get out (some easy drilling and skulling for 250 yards or so). Wear your mask all the way to the car, do some HW today & be sure to thank your mum for getting you to the pool. See you tomorrow at Ida Lee around 1:30p. Have a great day!
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