1:00 rest
With fins: fly drilling (by 25's)-
- press your shoulders & torso forward and down on the recovery (hips come up to surface)
- get your head down before your hands recover back in front
- continuous dolphin kick
4 x 25 fly drill @ :40 (fly pull/free kick in 1st set, then your choice fly drill in 2nd & 3rd sets)
9 x 50 in 3 sets of 3-
1-2, swim/kick by 25's fly @ :50
#3- swim all free br 3 @ :35
1* x 200 kick- 50 fly kick/50 free kick, 100 with boards, 100 on back (5 FAST UDK!), get time
*add 1 x 200 kick (@ 3:40) in each round; desc 1-2, and 1-3 in 3rd set
1:00 rest after 3rd set, check HR
Break into 3 groups for the following (approximately 15 minutes for each set):
A) CHALLENGE 100's FREE: what is the fastest interval you can train on for a set of 12 x 100's free?
B) 75's IM: 50 swim back/breast by 25's, then last 25 is kick free FAST on back; @ 1:05, or 1:10, or 1:15
C) Bucket of Balls
100 easy drill before you get out. Do some HW tonight, even though you won't be going back to school until next year. Thank your parents for getting you to workout today. SATURDAY AT CLAUDE MOORE, 8-10 a.m. Have a great day!
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