1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 125 @ 2:15- 50 catchup free drill, 75 drill/kick on back/drill by 25's in primary stroke NO FREE
6 x 75 @ 1:20- 25 fly pull free kick drill, then 50 3 ra back 3 la back drill- except #'s 4 & 6 are swim IM (NO FREE), desc 1-2
1 x 200 choice kick on back (UDK!), choice skulling by 25's
1:00 rest
6 sets of:
4 x "out & backs" (swim out past LG stand, flip turn onto back, then kick back to the wall on back- all FAST) @ :50
2 x 50 kick with boards @ 1:00 descend 1-2 to all out FAST (these 50's are @ :10 rest in even rounds)
No rest between rounds, odd sets are free, even sets are NO FREE
With fins, finish up with...
15 x 75 swim descend 1-3's to all out FAST @ 1:40 (3rd & 5th sets of 3 x 75's are kick on back)
If there is time...
50's swim free @ :50 with shnorkel- even hip rotation, keep head still & watch stroke pull BACK, not down
Work on starts before you go.
NO WORKOUT TOMORROW, no drylands on Saturday. We'll resume our regular workout schedule on Monday. Get excited the meet & be sure to thank your parents for shuttling you around all weekend. Have a great day!
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