1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
6 x 50 @ 1:00- 25 catchup free drill (head drill, full hip rotation, let kick drive you), 25 choice drill NO FREE
8 x "out & backs" @ :45- sprint out to the LG stand, flip turn onto your back, kick (on back) back to the wall- all FAST- go 2 free, 2 NO FREE (twice)
6 x 100-
odds- swim @ 1:30- 75 free br 3/5/3 by 25's, then last 25 swim NO FREE, FROM A DIVE, FAST
evens- kick @ 1:50- 50 on back, 50 with boards (Lane 1 go 4, odds @ 1:45, evens @ 2:00)
8 x 25 kick FAST with boards-
odds @ :40 breaststroke kick
evens- choice kick @ :25- kick like crazy to make the interval!
1:00 rest, check HR
3 sets of:
3 x 50 swim free with shnorkel @ :55, get times for all three & figure average (about 85% effort)
1 x 100 kick FAST on back @ 2:15- choice kick, 5 FAST UDK's off each wall!
3 x 50 swim free with shnorkel @ :50- get times & hold a faster average time (90%+ effort)
1 x 100 kick FAST on back @ 2:15- as above, same kick as above.
3 x 50 kick FAST with boards @ :10 rest- get time for Broken 150
1:00 rest between sets., check HR after each round.
Until 6:00 p.m., finish up with...
2 x 150 kick desc 1-2 @ 2:40- kick on back in odd rounds (UDK!), kick with boards in even rounds- same kick for both 150's
1 x 150 swim free br 3/5 by 75's- FAST here, good UDK off each turn, race the person next to you!
:30 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the upcoming meets. Have a great day!
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