1 x 600- 300 swim freestyle/200 reverse IM- each 50 is drill/swim by 25's/100 kick on back- choice/breaststroke by 25's
1:00 rest
2 sets of:
2 x 150 @ 3:00- 50 fist free drill br 3, 100 drill/swim/drill/kick by 25's in primary stroke, NO FREE
4 x 50 swim/kick free @ :55 (@ :50 in 2nd set)
4 x 50 swim/kick NO FREE @ :55
No rest between sets; check HR after 2nd set.
3 sets of:
4 x 1/2 pool sprint kicks with boards @ :30 (except 2nd set is on back- UDK
1 x 300- 200 swim free with shnorkel, 100 kick on back (UDK!)- get time for 1st 300, descend #2 & 3
:30 rest between sets.
With fins:
12 x 100 swim descend 1-3 to all out smoking FAST @ 2:30 as follows:
1-3, swim free
4-6, swim primary stroke NO FREE
7-9, swim choice
10-12, choice kick on back, UDK!UDK!UDK!UDK!
100 easy drill before you help take out the lanelines. Do some reading this weekend & be sure to wear your sunscreen if you have to be outside for more than ten minutes. Be sure to follow "Futures" results at www.swimswam.com so you know how your teammates are doing. Good luck to anybody racing this weekend, Have a great day!
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