1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
2 x 100 @ 1:45- 50 drill, 50 kick on back
4 x 25@ :35- odds are drill (same stroke as the 100's), evens are swim smooth & strong (same stroke)
4 x 75 @ 1:20- 25 catchup free drill, 50 swim/kick on back by 25's in primary stroke NO FREE
3 x 100 swim @ 1:40 50 free br 3, 50 in primary stroke NO FREE, desc 1-3 to what you can
1:00 rest, check HR
3 sets of:
8 x 50 kick @ :55* on back - 5 FAST UDK off each wall
2 x 150 @ 2:20- 75 swim IM, 75 kick on back, descend 1-2 to what you can
1 x 150 swim free br 3 @ 1:50
*@ :50 in 2nd set; @ :50 with boards in 3rd set
:30 rest between sets if you make the 150 free, check HR
With shnorkel:
27 x 50 in 3 sets of 9 as follows:
1-6, swim free 2 @ :50, 1 @ :35
7-9 kick on belly with flip turns, 2 @ :55, 1 @ :45
NO rest between sets of 9; check HR after #27
With fins until 7:15 a.m.,
Fly drilling (25's) @ :40
100 easy drill before you get out.
Do an excellent job in school today, eat well & drink lots of water. Be sure to thank your parents for getting you to workout this morning. Have a great day!
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