1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25's), 100
kick on back
1:00 rest
2 sets of:
4 x 25 @ :45- 12 kicks/3 strokes back drill
4 x 50 @ 1:00- 25 ra back drill, 25 la back drill
4 x 25 sit & spin drill @ :45
3 x 75 swim backstroke descend 1-3 @ 1:30 (1:30 in 2nd set)
No rest between sets, check HR after last 75 in each set.
3 x 100 swim free br 3- odds @ 1:20, #2 is @ 1:35 (Lane 1 go odds @ 1:25 & #2 @ 1:40)
3 x 100 swim/kick with boards by 50's descend 1-3 to all out FAST @ 2:00 (NO FREE)
3 x 200 swim free br 3 @ 3:15- strong negative split here!
3 x 125 @ 2:30 swim (75) kick on back (50) descend 1-3 to smoking fast
4 x 150 @ 2:20 swim- 100 free br3, 50 in primary stroke NO FREE- Lane 1 go @ 2:30)
3 x 75 @ 1:30- 50 swim, 25 kick on back- all in primary stroke, NO FREE, desc 1-3 to something juicy!
1:00 rest, check HR
Until 6:00 p.m., finish up with...
4 x "out & backs" @ :45- swim out, flip turn & kick back (on back)
4 x 25 kick with boards @ :45- freestyle to mid-pool, 1 forward somersault (backwards in even rounds), then choice kick (NO FREE) to the end.
Change stroke on the out & backs after each round.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the upcoming meets. Have a great day!
1:00 rest
2 sets of:
4 x 25 @ :45- 12 kicks/3 strokes back drill
4 x 50 @ 1:00- 25 ra back drill, 25 la back drill
4 x 25 sit & spin drill @ :45
3 x 75 swim backstroke descend 1-3 @ 1:30 (1:30 in 2nd set)
No rest between sets, check HR after last 75 in each set.
3 x 100 swim free br 3- odds @ 1:20, #2 is @ 1:35 (Lane 1 go odds @ 1:25 & #2 @ 1:40)
3 x 100 swim/kick with boards by 50's descend 1-3 to all out FAST @ 2:00 (NO FREE)
3 x 200 swim free br 3 @ 3:15- strong negative split here!
3 x 125 @ 2:30 swim (75) kick on back (50) descend 1-3 to smoking fast
4 x 150 @ 2:20 swim- 100 free br3, 50 in primary stroke NO FREE- Lane 1 go @ 2:30)
3 x 75 @ 1:30- 50 swim, 25 kick on back- all in primary stroke, NO FREE, desc 1-3 to something juicy!
1:00 rest, check HR
Until 6:00 p.m., finish up with...
4 x "out & backs" @ :45- swim out, flip turn & kick back (on back)
4 x 25 kick with boards @ :45- freestyle to mid-pool, 1 forward somersault (backwards in even rounds), then choice kick (NO FREE) to the end.
Change stroke on the out & backs after each round.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the upcoming meets. Have a great day!
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