1 x 600- 300 swim freestyle, 300
reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
With fins: 8 x 25 fly drilling @ :35, 1-4 ½ ra ½ la (arm you aren’t using stays at your side); 5-8 3 kicks 1 pull fly
1:00 rest, take fins off, then…
4 x 50 @ 1:00- 25 catchup free drill, get out, then 25 fly pull with free kick from a dive (FAD)- work on breathing at the front of the stroke & pressing your chest forward & down on the recovery.
1 x 200- odd 25's choice skulling, even 25's- blow it out the back fly drill
:30 rest, get ready...
3 x 50 swim fly/free @ :55
3 x 50 swim free/fly @ :50
3 x 50 swim fly/free @ :45
LONG SWIM-
4 times through (descend 1-2 by rounds):
150 swim free br 3/5 by 75's- neg split here, good UDK's
150 IM swim- fly/back/breast by 50's (tempo on the backstroke, big kick on the breaststroke)
150 kick with boards- 2nd 75 is faster than the 1st 75
1:00 rest after 4th time through, check HR
Until 6:00 p.m., finish up with...
3 x 50 swim free w/shnorkel @ :50- keep track of the average time you hold (about 85% effort)
1 x 100 kick FAST on back @ 2:00- 5 FAST UDK OFF EACH WALL
3 x 50 swim free with shnorkel @ :50- as above, but hold a faster average time for these 3 x 50
1 x 100 kick FAST on back @ 2:00- faster than you've ever kicked before
3 x 50 kick FAST with boards @ :10 rest- choice kick, but all one stroke
:30 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW & with drylands tonight. Thank your parents for getting you to the pool this afternoon, have a great day!
1:00 rest
With fins: 8 x 25 fly drilling @ :35, 1-4 ½ ra ½ la (arm you aren’t using stays at your side); 5-8 3 kicks 1 pull fly
1:00 rest, take fins off, then…
4 x 50 @ 1:00- 25 catchup free drill, get out, then 25 fly pull with free kick from a dive (FAD)- work on breathing at the front of the stroke & pressing your chest forward & down on the recovery.
1 x 200- odd 25's choice skulling, even 25's- blow it out the back fly drill
:30 rest, get ready...
3 x 50 swim fly/free @ :55
3 x 50 swim free/fly @ :50
3 x 50 swim fly/free @ :45
LONG SWIM-
4 times through (descend 1-2 by rounds):
150 swim free br 3/5 by 75's- neg split here, good UDK's
150 IM swim- fly/back/breast by 50's (tempo on the backstroke, big kick on the breaststroke)
150 kick with boards- 2nd 75 is faster than the 1st 75
1:00 rest after 4th time through, check HR
Until 6:00 p.m., finish up with...
3 x 50 swim free w/shnorkel @ :50- keep track of the average time you hold (about 85% effort)
1 x 100 kick FAST on back @ 2:00- 5 FAST UDK OFF EACH WALL
3 x 50 swim free with shnorkel @ :50- as above, but hold a faster average time for these 3 x 50
1 x 100 kick FAST on back @ 2:00- faster than you've ever kicked before
3 x 50 kick FAST with boards @ :10 rest- choice kick, but all one stroke
:30 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW & with drylands tonight. Thank your parents for getting you to the pool this afternoon, have a great day!
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