1:00 rest
4 x 50 @ 1:00- ra2 la2 freestyle drill
4 x 75 @ 1:20-25 breast pull with free kick, 50 choice drill in main race stroke (MRS)
4 x 50 swim breast/free by 25's @ :50, smooth & strong with a big kick throughout
4 x 50 swim/kick by 25's in MRS @ :50, desc 1-4
1:00 rest, check HR
2 sets of:
4 x 50 kick free/breast by 25's @ 1:00, desc
2 x 75 kick on back @ 1:20, desc 1-2, FAST UDK's (4) off each wall
4 x 50 kick dolph/free by 25's @ :55, desc
2 x 75 kick on back- as above
4 x 50 all kick free @ :50, make the interval
Check HR, then...
3 x 100 swim/kick by 50's @ 2:00 desc 1-3 to all out FAST (MRS in 1st set, free in 2nd set)
1:00 rest, check HR
If there is time...
75's swim, odds @ 1:10 (middle 25 NO FREE), evens all free br3 @ :55 (bulkhead lane can go @ 1:15 & 1:00)
DISTANCE-
All @ :20 rest
400/300/200/100 swim (even 100's are always swim IM; then check HR, then...
150/250/350/450 swim or pull free, getting faster as you go up. Goal is to be at or under your 500 Free goal time on the 450
Check HR
Warmdown a bit before you get out. Do an excellent job in school today, be thinking about your SCY goals for this season. Have a great day!
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