1 x 600- 300/200/100
1:00 rest
With boards, where noted:
4 x 100 @ 2:00- 25 ra2 la2 freestyle drill, 50 kick (25 arms up/25 FAST UDK), 25 breast drill (2k1p)
6 x 50 @ 1:00- drill/kick by 25's in primary stroke NO FREE; kick is FAST UDK to 10y
3 rounds of:
4 x out&backs w/boards @ :45- except #3 is all FAST UDK; kick is dolph (out)/breast (back)
1 x 150 @ 3:00- 25 swim FAST through the turn/50 kick UDK as far as you can, then breast kick on stomach
No extra rest between sets of 3
Check HR after each round, then...
9 x 100 @ 1:45 in 3's as follows:
25 swim IM order FAST TURN
75 swim free (or back)- 50 long & strong FAST TURN, last 25 swim FAST (BIG KICK)
Go 3- first 25 fly; then 3 first 25 back, then last 3 first 25 breast
1:00 rest, check HR
9 x 125's IM as follows:
Regular 100 IM swim, except last 25 is same as first 25 (3rd 125 of each set of 3, last 25 is kick, SAME INTERVAL)
1-3, 1st & last 25's are fly;
4-6, 1st & last 25's are back;
7-9, 1st & last 25's are breast
Each lane picks 1 interval: 1:45, 1:50 or 2:00- stick with it, push each other to stay on the interval
Warmdown a bit before you get out, do an excellent job with your HW tonight & be thinking about your SCY Season goals. Have a great day!
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