1 x 600- 300 swim freestyle, 300
reverse IM- each 75 is drill/drill/kick on back
1:00 rest
3 sets of:
1 x 100 @ 1:45- 50 catchup free drill, 50 12 kicks-3 strokes backstroke drill
4 x 25 @ :40- sit & spin backstroke drill
4 x 50 as follows:
1 x 50 swim backstroke- race pace tempo, with good shoulder rotation- get time, then push off into…
1 x 50 choice skulling- look down at the bottom of the pool & feel water on your hands & forearms @ :10 rest, then repeat 50 swim backstroke at race pace tempo
1:00 rest
3 sets of:
1 x 100 @ 1:45- 50 catchup free drill, 50 12 kicks-3 strokes backstroke drill
4 x 25 @ :40- sit & spin backstroke drill
4 x 50 as follows:
1 x 50 swim backstroke- race pace tempo, with good shoulder rotation- get time, then push off into…
1 x 50 choice skulling- look down at the bottom of the pool & feel water on your hands & forearms @ :10 rest, then repeat 50 swim backstroke at race pace tempo
After 4th 50, 1:00 rest
between sets, check HR
After
3rd set, get into…
6 x 150 swim backstroke @ 2:30, descend 1-2's (Go 125’s if anybody struggles with 150’s)
12 x 100 kick-
odds- FAST on back w/5 FAST UDK's! @ 2:00
evens- IM order kick by 25's with boards @ 1:45
100 easy choice drill
1:00 rest
1 x 100 kick with boards FAST, it’s the Claude Moore Kicking World Championship!
1:00 rest, check HR
If there is time, work on turns from mid-pool until 6:00 p.m.
6 x 150 swim backstroke @ 2:30, descend 1-2's (Go 125’s if anybody struggles with 150’s)
12 x 100 kick-
odds- FAST on back w/5 FAST UDK's! @ 2:00
evens- IM order kick by 25's with boards @ 1:45
100 easy choice drill
1:00 rest
1 x 100 kick with boards FAST, it’s the Claude Moore Kicking World Championship!
1:00 rest, check HR
If there is time, work on turns from mid-pool until 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!
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