1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 150 @ 2:45- 50 ra2 la2 free drill, 50 drill/swim by 25's in primary stroke (NO FREE), 50 kick on back build to fast by 35M
6 sets of:
4 x 50 kick with boards @ 1:15- freestyle to halfway, then two somersaults, then breaststroke kick to the end- except #3 is all kick freestyle @ 1:00
1 x 100 kick FAST for time on back @ 2:30
After 2nd/4th/6th sets...
1 x 200 IM (modified) swim for time
1:00 rest after even sets, check HR
Until 7:30...
2 x 50 drill or swim (DPS) or some combo of the two (can also be some kicking) @ 1:15
1 x 50 swim all out FAST @ 1:15
Change strokes after every 4th round.
100 easy drill before you help take out the lanelines. Be sure to help your parents around the house this weekend, and wear your sunscreen if you have to be outside. See you at the meet!
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