1 x 600- 300 swim freestyle/300 reverse IM- each 100 is kick/choice by 25's
1:00 rest
**BETTER UDK TODAY**
4 x 50 @ 1:10- 25 choice free drill, 25 fist free drill br 3
4 x 50 @ 1:10- 3 kicks 1 pull breaststroke drill
4 x 50 kick on back @ 1:10 descend 1-2 & 3-4; evens should be FAST
1:00 rest
With fins, 4 sets of:
3 x 25 @ :45 (choice, but same stroke for all 3)- 1&2 are 15M swim FAST/10M drill; #3 all swim FAST
1 x 25 breast pull with free kick drill @ :45
2 x 50 breast pull with dolph kick, desc 1-2 to FAST @ 1:10
1:00 rest, take fins off
SUNDAY WORKOUT IS AT CLAUDE MOORE (8-9:30 a.m.), DRYLANDS FROM 9-9:30 a.m.
8 rounds of:
3 x 50 @ :50 swim free br 3- #2 is primary (NO FREE)/free by 25's
1 x 50 kick on back- 25 FAST choice, 25 breaststroke @ 1:45
1 x 100 kick FAST for time with boards @ 2:15; in even rounds, this is BROKEN, :10 rest at the 50
Check HR after each round.
1 x 600- 25 choice drill/50 swim - build into the turn & FAST off the turn/25 choice skulling
100 easy drill before you help take out the lanelines. Do some reading this weekend & be sure to wear your sunscreen if you're going to be outside. Rest up, eat well & get excited for your July meet. Have a great day!
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