1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is
drill/drill/swim by 25's
1:00 rest
4 x 50 @ 1:00- 25 fist free drill br 3, 25 dolphin kick on side
1:00 rest
4 x 50 @ 1:00- 25 fist free drill br 3, 25 dolphin kick on side
4 x 50 @ 1:00- 25 breast kick on back, 25 choice drill in 4th
best stroke NO FREE
6 sets of:
2 x 25 sit & spin backstroke drill @ :40
2 x 50 @ 1:00- 25 swim backstroke build to FAST, 25 12 kicks 3 strokes backstroke drill
After odd sets:
1 x 100 swim/kick on back, all backstroke @ 1:45- get time
After even sets:
2 x 75 swim backstroke descend 1-2 to something juicy @ 1:30
NO REST BETWEEN SETS, check HR after each set.
12 x 100 as follows:
1- swim free br 3/5 by 50's @ 1:30
2- 50 swim/50 kick on back in primary stroke, NO FREE @ 1:45
3- swim reverse IM order- get out and dive in for the 25 fly, build to FAST @ 2:00
Check HR after the last 100.
With fins:
12 x 75 breast pull with DOLH KICK- and FLIP TURNS @ 1:40, desc 1-2 & 3-4, etc...
Until 6 p.m., work on turns from mid-pool. Do an excellent job with your HW tonight & get excited for the upcoming meets. Have a great day!
6 sets of:
2 x 25 sit & spin backstroke drill @ :40
2 x 50 @ 1:00- 25 swim backstroke build to FAST, 25 12 kicks 3 strokes backstroke drill
After odd sets:
1 x 100 swim/kick on back, all backstroke @ 1:45- get time
After even sets:
2 x 75 swim backstroke descend 1-2 to something juicy @ 1:30
NO REST BETWEEN SETS, check HR after each set.
12 x 100 as follows:
1- swim free br 3/5 by 50's @ 1:30
2- 50 swim/50 kick on back in primary stroke, NO FREE @ 1:45
3- swim reverse IM order- get out and dive in for the 25 fly, build to FAST @ 2:00
Check HR after the last 100.
With fins:
12 x 75 breast pull with DOLH KICK- and FLIP TURNS @ 1:40, desc 1-2 & 3-4, etc...
Until 6 p.m., work on turns from mid-pool. Do an excellent job with your HW tonight & get excited for the upcoming meets. Have a great day!
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