1 x 600- 300/200/100
1:00 rest
3 rounds of:
1 x 150 @ 2:30, go drill/kick on back by 25's
1 x 150 @ 2:15, go 50 swim/25 kick, desc 75's 1-2 (same stroke as 1st 150)
1 x 300 @ 4:15, 75 swim/25 kick on back, desc 100's 1-3 (same stroke as 150's)
3 x 100swim free br3 or 4/2 @ 1:20* hold "zero pace" (from 10 x 300 test set)
*rd2 go @ 1:15, rd3 go @ 1:10
Go free/backstroke/choice by round (on 150's/300)
Check HR after each round
After 3rd round, get right into...
With fins:
15 x 25 in sets of 5-
1-4 @ :30, sit & spin backstroke drill
#5, fast udk @ :20 (only 1 breath if absolutely necessary)
After #15...
1 x 25 race udk "NASCAR style," no breath here!
1:00 rest, fins off
4* times through:
3 x 75 swim backstroke desc 1-3 to what you can @ 1:05
1 x 125 swim free br3 or 4/2 @ 1:30, go 75 smooth/50 add kick
1 x 75 race backstroke @ 1:05, faster than #3 above
Check HR after each round, then out & back easy @ 1:00
*4th round, the 75's can be choice, but only one stroke
After 4th round, get right into...
1 x 450 pull w/shnorkel & choice equip as follows-
150, go 50 move/100 cruise
150, 100 move/50 cruise
150, all giddyup, yo!
Check HR/1:00 rest
Finish up with...
32 x 50 "AYF" in rounds of 8 as follows:
1-4, all @ :50 your choice, NO FREE, desc 1-4 (can be sw/k, swim IM, etc...)
5-8, all @ :40 freestyle br3 or 4/2 (can be 200 setup, long & strong, desc, faster avg by rd, etc)
Check HR after #32, then...
150 drill/choice by 25's before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Remember, tomorrow is at South Fayette (4:45-7p) and Saturday Morning as well (9:30a-12 noon, drylands at 9:30a). Get excited to race next month in Michigan, have a great day!
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