1 x 600- 300 swim freestyle (keep head still), 300 reverse IM- by 25's, drill/drill./kick on back (75 of each stroke)
1:00 rest
Some is good (4 UDK's), MORE IS BETTER (5 UDK'S OFF EACH WALL)
6 x 50 @ 1:10- 25 skulling (windshield wiper), 25 kick free on back build to FAST
4 x 75 @ 1:20- 50 3 kicks 1 pull breaststroke drill, 25 swim breaststroke build- stay flat, keep stroke out front
4 x 50 @ 1:00- swim 25 breaststroke, let legs drive you, then 25 catchup free drill with BIG 6 BEAT KICK
8 x 75 @ 1:15- 25 swim breaststroke with double breakouts, then 50 swim neg split backstroke
1:00 rest, check HR
LONG SWIM-
3 times through:
150 swim free br 3/5/3 by 50's- desc the 50's 1-3 to what you can
150 IM (50 of fly/back/breast)- each 50 is swim/kick on back by 50's
1 x 50 kick FAST free with boards
Check HR when you finish
Until the end of workout:
6 x 25 kick FAST with boards (odds are free, evens are breast) @ :40
2 x 50 kick FAST on back (UDK**UDK**UDK) @ :10 rest
1:00 rest between sets, check HR.
100 easy drill before you get out. First dryland workout tonight @ 7:00 p.m., make sure you bring the waiver signed by your parents. Do a great job in school today and thank your parents for getting you to workout. Have a great day!
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