1 x 600- 300/200/100
1:00 rest
2 sets of (1st round is choice, 2nd round is primary stroke, NO FREE):
2 x 125 @ 2:10- 25 dolph kick on side (4 UDK's), 75 dr-k-dr, 25 fly pull free kick
6 x 25-
odds- drill @ :35
evens- 1/2 FAST UDK, 1/2 swim FAST @ :25 (same stroke as odd 25's)
1 x 250- odd 50's swim FAST TURN/BO, even 50's are kick/drill by 25's
Check HR & rotate 1 spot after each round
1st round the 75's (1-3) are primary stroke NO FREE; 2nd round the 75's (1-3) are choice, but same stroke...
2 rounds of 15 x 75's as follows:
1-3 swim 200 setup (FAST TURN)/drill (hand touch)/swim FAST @ 1:30
4-5, swim free br3/5/3 by 25's (can be backstroke) @ 1:00 (2nd set of 5 @ :55, 3rd round of 5 @ :50)
Check HR & rotate 1 spot after each round of 5
After #15, check HR then...
1 x 450- 200 pull free, 150 drill/drill/kick by 25's- whatever stroke you'll do for the 75's (1-3) in the 2nd set of 15 x 75
After 2nd set, JP- go to "OW/JP" set
Finish up with...
4 x 25 drill choice @ :35 (odd rounds backstroke/even rounds breast), except #4 is all FAST UDK @ :20
4 x 50 swim back/breast by 25's @ :55 (even rounds @ :45), #4 is swim/kick free FAST by 25's
Check HR after each round, rotate 1 spot
OW/JP-
LONG SWIM as follows:
9 times through (continuous- no interval, it's nonstop)
100 swim/drill by 25's- build tempo on the 25 swim to race pace
100* swim @ race pace tempo w/smooth long stroke- this is free, except middle 3 rounds can be back
100 kick on back- does not have to be fast, but the UDK's to the breakout are
*in 2nd round, 100 swim at race pace tempo is a 200; in 3rd round it's a 300
Wear your mask all the way to the car, do an excellent job with school today- and with DRYLANDS! Be sure to check the club website for the workout schedule for this weekend. Have a great day!
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