1 x 600- 300 swim relaxed freestyle, 200 kick on back- breaststroke/choice by 25's, 100 IM drill
1:00 rest
UDK**UDK**UDK**UDK
2 sets of:
4 x 25 underwater free recovery drill @ :45, watch hand pull back in line with shoulder
4 x 50 @ 1:00- catchup drill, kick free on back- feel hips rotate equally on both 25's
6 x 25 fly pull with free kick @ :40- good UDK off the wall
3 x 50 swim fly/free by 25's @ :55- @ :50 in 2nd set
No rest between sets.
6 sets of:
2 x 75 kick on back, IM order by 25's @ 1:30, desc 1-2 to all out FAST
2 x 50 kick FAST on back @ 1:00- get time, add 2 x 50 together for 100 yard total
4 x 25 kick FAST with boards @ :10 rest- can you be faster for broken 100 w/boards than for 2 x 50 on back?
:30 rest between sets, check HR after each set
Until 7:30 p.m.:
125's swim free br 3 (75)/5 (last 50) @ 1:30- Lane 1 go 100's; descend 1-3 to what you can, work the UDK off each wall & rotate hips evenly throughout each swim.
100 easy drill before you get out. Make sure you're ready for the week ahead at school and get excited for the meet next weekend. Have a great day!
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