1 x 600- 300/200/100
1:00 rest
18 x 25 in sets of 6 as follows:
1-3, breast pull free kick drill @ :35
4-5, choice drill MRS (no free) @ :30
#6- fast UDK on stomach @ :20
Check HR after #18, then break into groups...
DISTANCE-
18 x 50, also in sets of 6:
1-6, swim strong & even free br3 or 4/2 @ :50
7-12, swim choice (no free)/free by 25's @ :45
13-18, swim stronger (but still even) free br3 or 4/2 @ :40
Check HR after #18, then go the 100 dr-k-dr-skulling by 25's
1:00 rest
3 rounds of:
3 x 150 swim free br3 or 4/2, 1st 75 long & strong, desc 2nd 75 (by 150's) to giddyup on #3 (get time for 3rd 150); go @ 2:00 or 2:10
1 x 450 swim free br3 or 4/2; desc the 3 x 150's to faster than time from 3rd 150 above- hand touch at 300 to get time
Check HR, then 50 easy
1:00 rest between rounds
With fins, finish up with...
3 x 175 swim free desc 1-3 to max effort @ 3:00- goal is to be faster than 200 Free goal time on #3
If there is time after #3, go 3 more (also @ 3:00) in a different stroke, desc to better than 200 goal time
IM GROUP-
18 x 75 @ 1:20 in groups of 6 as follows:
1-6, fly pull free kick drill/kick free on back/swim fly build to fast, by 25's
7-12, sit & spin back drill/dolph kick on side/swim back fast tempo, by 25's
13-18, go 50 breast pull w/dolph kick, last 25 breast kick on back- do flip turns throughout
Check HR, then go a 50 easy
1:00 rest
1 x 450 swim @ 6:45-
150 swim IM (no free) get time/150 swim long & strong free/150 swim IM (no free) faster
8 x 25 kick fast w/boards-
odds dolph kick @ :35
evens free kick @ :25
1 x 450 swim @ 6:45- as above, be sure to watch clock & get times for your 150's IM
8 x 25 kick fast w/boards-
odds breast kick @ :35
evens- free kick @ :25
Check HR, then 1:00 rest
1 x 450 swim as above- fastest of the day!
Check HR, then 150 drill/kick by 25's
Warmdown as needed before you get out. Be sure to thank your parents for getting you to workout today. Use your time off wisely away from the pool (translation: you don't want to be scrambling to get your HW done on January 1). Tomorrow morning back here at GMU, 8a, it'll be a modified Race Day. Have a great day!
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