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 @ :40- 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 @ 1:40 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 (3rd 125 of each set of 3, last 25 is kick SAME INTERVAL)
3- double up @ fly; 3 double up on back; 3 double up on breast
Each lane picks 1 interval: 1:40, 1:50 or 1:55- stick with it, push each other to stay on the interval
Finish up with...
175's swim free br3 @ best 200 free time (+ :10, + :05, @ PBT by round of 3)
Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your SCY season goals. Have a great day!
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