1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
Vertical dolphin kick while at wall (arms over your shoulder or behind your head):
6 x 75 @ 1:30- 50 3 kicks 1 pull breaststroke, get out & dive in for fly pull with free kick
2 x 150 @ 3:00- 50 breaststroke pull with two dolphin kicks, 25 breast kick on back
6 x 50 swim breaststroke/free by 25's @ :50, build breaststroke to FAST turn & work UDK
5 x 100 swim/kick on back breaststroke, descend 1-5 @ 2:00
6 x 100 swim choice (back or free), except last 25 is breaststroke
1:00 rest, check HR
LONG SWIM-
4 times through:
75 kick with boards- free (FAST), fly (steady & consistent), breaststroke (FAST) by 25's
75 swim backstroke- 50 with IM tempo, 25 all out FAST
75 IM swim (fly/back/breast, by 25's)
25 kick FAST choice with boards
After 4th time through, put on shnorkel & finish up with...
450 swim free, descend the 3 x 150's to something juicy!
1:00 rest, check HR
Until 7:15, with fins, finish up with...
3 x 75 swim @ 1:40 descend 1-3 to all out BARBARICALLY FAST
Get out, but be careful with the fins on...
1 x 25 from a dive- at least halfway underwater with UDK, then sprint to the end, @ :20
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Less than two weeks until our meet, get excited to race. Have a great day!
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