1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/fly pull with free kick
1:00 rest
**Do the BASIC things, EXCEPTIONALLY well**
3 sets of:
6 x 25 kick choice on back- UDK to halfway with FAST breakout, then choice kick to end
6 x 75 kick on back in 1st set (with boards in 2nd set; choice in 3rd set) @ 1:20- descend 1-3 in 1st set; 1 easy 1 FAST in 2nd set; all FAST @ 1:30 in 3rd set
With shnorkels, 3 sets of (no shnorkels in 2nd set):
2 x 25 kick on stomach with arms at side @ :40- feel hips rotate evenly
1 x 100 swim free @ 1:10
2 x 25 human drill @ :40
1 x 300 swim free, get time & descend 1-3 to something all out smoking FAST!
:30 rest between sets, check HR after each 300.
With fins, finish up with...
12 x 75 @ 1:20, 2 dolphin kicks 1 breast pull, with FLIP TURNS, desc 1-3's to something juicy!
100 easy drill before you get out. Do an excellent job in school today and be sure to thank your parents for getting you to workout this morning. Have a great day!
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