1 x 600- 300 swim/kick on back freestyle by 50's, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
Quick talk about skills:
Underwater dolphin kick (UDK)!
Kick, kick, kick- makes the pool shorter so you take fewer strokes (PLUS, look at the size of your legs compared to your arms)
Turns!- They're in every race, it's your job to build them up to "great" every day in workout
Talk about freestyle: good head position, even hip rotation, finish your stroke & let your legs drive you!
18 x 50 @ 1:05 (3 drill, 1 swim build, 2 kick on back descend 1-2)
3 x 200 swim freestyle with snorkel @ :20 rest- put it all together and watch your stroke out in front of you
1:00 rest, check HR
Pair up for partner kick races...
With boards from mid-pool:
Kick FAST free back to the end of the pool & get out and go immediately to the diving well
4 x 25 UDK lungbusters in the dive well, then get back to your end of the pool & kick FAST back to mid-pool; the first pair with both athletes at mid-pool wins & does not have to do the next one.
With fins, until 7:30 a.m., finish up with:
3 x 50 backstroke drill (12k 3 strokes) @ 1:05
1 x 150 swim backstroke, work the UDK & descend the 50's 1-3 to what you can
:30 rest between sets.
100 easy choice drill before you help put the lanelines back. Do an excellent job in school today- finals will be here before you know it, so start preparing NOW. Have a great day!
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