1 x 600- 300 swim freestyle/300 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
**FOCUS ON UDK TODAY**
With fins:
12 x 50 in 3 sets of 4, all @ 1:05
1-3, 15M dolphin kick off the wall (UDK), 35m fly drill
#4- kick FAST on back, UDK to 15M, then dolphin kick to the end
Take fins off
3 sets of:
2 x 100 swim freestyle br 3/5 (#1) and 3/7 (#2) by 50's @ 1:25 (or 1:35, or 1:50)
4 x "out & backs" butterfly- swim out just past the ladder, FLIP TURN, then kick FAST back to the wall (1st round these are @ :50; 2nd round @ :45; 3rd round @ :40)
No rest between sets, check HR after last set.
4 sets of:
BROKEN 200 KICK: 100 kick on back, :10 rest, 100 kick FAST with boards (3rd 25 is always breaststroke kick)
1 x 50 easy drill (go to LG stand, fluip & come back) @ 1:30
No extra rest between sets.
Finish up with...
8 x 150 swim @ 2:20 (or @ 2:45; Lane 1 go 6 @ 3:15) as follows:
odds- fly/back/breast by 50's
evens- back/breast/free by 50's
GOOD UDK THROUGHOUT, check HR after #8.
100 easy drill before you help take out the lanelines. Be sure to help your parents around the house today & thank them for getting you to the pool this morning. Have a great day!
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