1:00 rest
3 x 100 @ 1:45- drill/kick on back by 50's
4 x 75 @ 1:30- 25 kick w/boards, 25 kick on back, 25 choice skulling
3 x 100 @ 1:40- 25 choice fly drill, 75 swim free or back- focus on firm hands out the back on the fly drill
12 x 25-
odds @ :20- FAST UDK, can be on stomach
evens @ :40- swim FAST, get :05 faster by (even) 25
Check HR after #12, then 1:00 rest
9 x 50 sw/kick by 25's @ :50, desc 1-2, every 3rd is all kick w/boards
1 x 300 swim free br3 @ 4:00- get time
9 x 50 sw/k by 25's as above, @ :45, every 3rd 50 is kick w/boards
3 x 100 swim IM @ 1:30 desc 1-3 to something JUICY
9 x 50 all kick @ :45- 2 on back, 1 w/boards
:30 rest, check HR
3 x 100 swim/kick by 50's in primary stroke BEST AVERAGE, @ 2:00
Check HR, then 1:00 rest & rotate 1 spot
One time through:
4 x 75 kick @ 1:15- 25 dolph kick w/boards, 25 on back, 25 UDK
4 x 100-
#1- all kick FAST, BROKEN (2 x 50 @ :10 rest), all @ 2:00
2-4, swim strong free br3 or back @ 1:25, last 25 is OVERKICK
4 x 75 kick @ 1:15- as above, except #3 is all FAST for time w/boards
4 x 100- as above, except:
1st 100 is 75/25 @ :10 rest
2-4 are swim @ 1:20
4 x 75 kick- as above, except # 1&3 are all FAST for time w/boards
4 x 100- as above, except
1st 100 is 25/75 @ :10 rest
2-4 are swim @ 1:15
4 x 75 kick- as above, except #2 is IM kick by 25's FAST w/boards
2-4 are swim @ 1:10
Check HR
Until you have to get out, finish up with:
50 @ 1:00- 15y swim FAST, 35 drill
Do an excellent job in school today- and with your DRYLANDS. Regular schedule this week, could be a change to the weekend schedule, stay tuned. Have a great day!
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