1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is
drill/swim/drill/kick on back- by 25's
1:00 rest
4 x 150 @ 2:40- 100 drill/swim by 25's, 50 kick on back (UDK's!)- desc the 50's kick 1-2 & 3-4 (free kick on #'s 1-2; breast kick on back for #'s 3&4)
6 x 75 swim @ 1:15 (1:20 for Lane 1)- 25 free, 50 IM order by 25's (so, #1 is free/fly/back; #2 is free/back/breast; #3 is free/breast/free; #4 is free/free/fly; #5 is free/fly/back; #6 is free/back/breast
1:00 rest, check HR
Keep track of 100's kick...
6 x "out & backs" @ :40- swim out to halfway, flip turn onto back, then kick back- all FAST
1 x 100 kick FAST on back (UDK's!), @ 2:00, get time
2 x 300 desc 1-2 @ 4:30- 75 swim free br 3/5/3 by 25’s, 75 kick on back choice neg split, 75 swim IM (NO FREE)
6 x 25 kick FAST @ :40- one backwards somersault at midpool, kick is free/breaststroke (half of each)
1 x 100 kick FAST on back (UDK's!) @ 2:00, get time & add to first 100 kick
6 x 100 @ 1:30 (Lane 1 @ 1:40) swim 75 free br 3/5/3 by 25's, then last 25 is IM order
#1 &4 are 75 free, 25 fly; #2 & 5 are 75 free, 25 back; # 3 & 6 are 75 free, 25 breast
1:00 rest, check HR
6 x 50 kick FAST with boards @ 1:15 as follows (vertical dolphin kick at wall prior to leaving for each 50 kick (hands behind your head): kick is IM order by 25's through all 6 x 50's (fly/back; back/breast; breast/free; free/fly; fly/back; back/breast)
1 x 100 kick FAST on back @ 2:00, get time & add to previous 2 x 100's kick for 300 yard total
6 x 100 as follows:
odds- swim choice @ 1:30, except the 3rd 25 is kick FAST on back
evens- swim choice/kick with boards choice by 50's @ 1:45- you'll have to hustle here!
1:00 rest, check HR
6 x 50 kick all out FAST with boards @ 1:15- add up each 50 as you go, can your 6 x 50’s (total time) be faster than your 3 x 100’s kick added together???
100 easy choice drill/swim by 25's @ 1:00 rest
1:00 rest
4 x 150 @ 2:40- 100 drill/swim by 25's, 50 kick on back (UDK's!)- desc the 50's kick 1-2 & 3-4 (free kick on #'s 1-2; breast kick on back for #'s 3&4)
6 x 75 swim @ 1:15 (1:20 for Lane 1)- 25 free, 50 IM order by 25's (so, #1 is free/fly/back; #2 is free/back/breast; #3 is free/breast/free; #4 is free/free/fly; #5 is free/fly/back; #6 is free/back/breast
1:00 rest, check HR
Keep track of 100's kick...
6 x "out & backs" @ :40- swim out to halfway, flip turn onto back, then kick back- all FAST
1 x 100 kick FAST on back (UDK's!), @ 2:00, get time
2 x 300 desc 1-2 @ 4:30- 75 swim free br 3/5/3 by 25’s, 75 kick on back choice neg split, 75 swim IM (NO FREE)
6 x 25 kick FAST @ :40- one backwards somersault at midpool, kick is free/breaststroke (half of each)
1 x 100 kick FAST on back (UDK's!) @ 2:00, get time & add to first 100 kick
6 x 100 @ 1:30 (Lane 1 @ 1:40) swim 75 free br 3/5/3 by 25's, then last 25 is IM order
#1 &4 are 75 free, 25 fly; #2 & 5 are 75 free, 25 back; # 3 & 6 are 75 free, 25 breast
1:00 rest, check HR
6 x 50 kick FAST with boards @ 1:15 as follows (vertical dolphin kick at wall prior to leaving for each 50 kick (hands behind your head): kick is IM order by 25's through all 6 x 50's (fly/back; back/breast; breast/free; free/fly; fly/back; back/breast)
1 x 100 kick FAST on back @ 2:00, get time & add to previous 2 x 100's kick for 300 yard total
6 x 100 as follows:
odds- swim choice @ 1:30, except the 3rd 25 is kick FAST on back
evens- swim choice/kick with boards choice by 50's @ 1:45- you'll have to hustle here!
1:00 rest, check HR
6 x 50 kick all out FAST with boards @ 1:15- add up each 50 as you go, can your 6 x 50’s (total time) be faster than your 3 x 100’s kick added together???
100 easy choice drill/swim by 25's @ 1:00 rest
If there is time…
4 x 75 kick FAST on back @ 1:45
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend! Have a great day!
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend! Have a great day!
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