1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kicm on back by 25's
1:00 rest
Concentrate on UDK & great technique today!
2 sets of:
2 x 200 @ :15 rest- ra2la2 free drill, choice drill in primary stroke (NO FREE), by 50's
6 x 50 swim @ :55- odds are free br 3, evens are primary/free by 25's
6 x 1/2 pool sprint kicks with boards @ :40 (on backs in 2nd round)- to the silver ladder, then easy kick to the end; odds are free kick, evens are fly or breaststroke kick
1:00 rest between each set.
3 x 300 swim free br 3/5 by 50's- all @ :20 rest (#2 is with shnorkels)- all smooth & comfortable here!
With fins, finish up with:
24 x 25 swim @ :45 in sets of 6-
1&2, swim 1/2 FAST 1/2 drill;
#3- swim build to FAST;
4&5, swim 1/2 FAST 1/2 drill:
#6- all swim FAST
100 easy drill before you help take out the lanelines. Be sure to focus on your diet the next few days: lots of water, small meals (eaten slowly!), and get plenty of sleep. Make sure you pack your summer reading to bring to the meet. Have a great day!
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