1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 sets of:
1 x 75 @ 1:20- 50 fist free br 3 (feel water on forearms), 25 breast kick on back
2 x 50 @ 1:00- 12 kicks 3 strokes backstroke drill, rotate evenly from side to side
3 x 25 @ :40- breast pull with free kick, get head down at the end of each stroke
1 x 100 IM swim @ 2:00- get time, descend 1-3
No rest between sets.
After 3rd set, get shnorkel for...
3 x 200 swim freestyle with shnorkel @ :20 rest, descend 1-3 to something juicy!
When everybody has finished, start the next set together:
12 x 50 in 4 sets of 3-
2 x 50 swim back/breast by 25's @ :55, descend 1-2 (go @ 1:00 if necessary
1 x 50 kick all out FAST freestyle with boards @ 1:00
1:00 rest
Until the end of workout, finish up with...
50's kick @ 1:10-
odds- kick free on back (UDK!), strong negative split
evens- all out FAST choice/breast kick by 25's
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Thanks your parents for getting you to workout & get excited for the meet next weekend. Have a great day!
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