1 x 600- 300/200/100
1:00 rest
With fins:
12 x 25 @ :35 fly pull w/free kick (focus on breathing at front of stroke)
Last 3 x 25 can be choice fly drill
#3/5/7/9 are FAST UDK on stomach @ :20
Check HR, take fins off
2 rounds of 7 x 50-
1-3 drill @ 1:00 (4th best stroke/catchup free w/BIG kick by 25's)
4-7 swim @ :50* 4th best stroke/free by 25's (*@ :45 in 2nd set)
No rest between rounds, check HR after 2nd round, then 1:00 rest
The 25's are to get you going; keep track of 75/125/175 times (any 50 free is @ :35):
8 x 25 swim @ :35- FAST to 15y, then drill; except 3/5/7 are all fast @ :20 (4 free/4 NO FREE)
3x: 3 x 75 swim 25 fly/50 back @ 1:10
1 x 50 swim free br3 @ :35
1 x 75 swim IM (no free) @ 2:00- get time
Check HR (stay on interval)
11 x 50 swim @ :50 back/breast by 25's, except #4/7/9 are free br3 @ :35
1 x 125 swim IM @ 2:30- 100 swim IM, last 25 swim free- get time
Check HR (stay on interval)
8 x 100 as follows:
odds- swim free br3 neg split @ 1:25- 50 smooth & long ("200 set up"), add kick on 2nd 50
evens- swim 25 fly/choice by 25's, 2nd 50 is kick choice @ 1:40
1 x 175 swim IM (straight IM, skip last 25)- get time
Check HR
As a group...
8 x 50 @ 1:00- odds are swim choice FAST TURN, evens are kick/drill by25's
Check HR again
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Enjoy the nice weather today, back to regular schedule tomorrow. Have a great day!
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