1:00 rest
4 x 125 @ 2:00- 50 ra2 la2 free drill, 75 dr-k-dr by 25 no free
6 x 50 @ :55- swim/kick, far end is fast (turn & udk's to the breakout)- same stroke as 75 above
4 x 100 @ 1:40- 50 swim same stroke as 50's, desc 1-4, then drill/kick fly
Check HR put fins on
With fins,
4 rounds:
5 x 25 fly drill @ :35, #4 is fast udk on stomach
1 x 50 lungbuster/swim fast fly by 25's @ 1:15
No rest between rounds, take fins off after last round & go the 100 dr-k-dr-skulling
9 x 100 in sets of 3:
1- 25 swim fly build, last 75 swim/kick/swim choice by 25's @ 1:30- get time
2- swim free br3 or 4/2 @ 1:10 (JMI)
3- same as #1, but faster than you went on #1
:30 rest between rounds of 3, check HR
LONG SWIM-
5 times through:
50 swim/kick fly- this 50 gets faster from round to round
100 swim choice, fast turns
50 kick on back- choice kick, but UDK's are all fast
Check HR after 5th time through
Warmdown a bit before you get out. Do an excellent job in school today and be thinking about your LCM goals. Have a great day!
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