1:00 rest
4 x 75 @ 1:25- 50 catchup free drill, 25 choice skulling
4 x 75 @ 1:25- 50 3 kicks 1 pull breast drill (FLAT at the end of each stroke), 25 kick build to FAST on back
8 x 50 swim/kick on back- odds are free, evens are primary stroke NO FREE (4 @ :55, 4 @ :50)
1:00 rest, check HR
3 sets of:
4 x 25 kick with boards @ :40- 1/2 fly, backwards somersault, then 1/2 free kick
2 x 75 kick free on back (UDK!) @ 1:20 (Lane 1 go last 25 swim free)
4 x 25 kick with boards- as above, except go breast kick & free kick with a forward somersault in the middle
1 x 200 kick on back (UDK!), except 3rd 50 is swim in primary stroke as close to 200 Goal Pace as possible
Everybody together...
BROKEN 100 kick: 4 x 25 kick FAST with boards @ :10 rest
1:00 rest after each set, check HR
LONG SWIM-
4 times through:
225 swim IM- 75 fly, 50 back, breast, free (2nd time through, 50 fly, 75 back, 50 breast & free, etc...)
100 swim/kick by 50's in primary stroke- this should always be FAST (kick is 25 on back then 25 with boards, so have your boards out)
1:00 rest after 4th round, check HR
100 easy drill, then starts until 6:00 p.m.
Do an excellent job with your HW and with drylands tonight. Be sure to thank your parents for getting you to the pool this afternoon. Have a great day!
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