1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ 1:25- 25 catchup freestyle drill, 50 2 kicks 1 pull breast drill- head flat while kicking
4 x 50 @ 1:00- 25 fly pull with free kick- lift & drop your chin in one motion
18 x 25 @ :35 in sets of 6:
1&2, 1/2 ra fly pull, 1/2 la fly pull
3&4, swim fly- #3 is 15y FAST 10y drill; #4 is FAD, FAST
5&6, kick on back w/5 FAST UDK (#6 is FAD)
:30 rest, check HR
12 x 125- 25 swim fly br 1/1, 75 swim free br 3/5/3 by 25's, 25 kick on back- 5 FAST UDK's off each wall throughout!
4 @ 2:00, 4 @ 1:50, last 4 @ 1:45- anybody up for trying middle 4 with shnorkel???
Until 7:30, finish up with...
3 x 75's swim descend 1-3 to all out SMOKING FAST @ 1:30, then a fourth 75, BROKEN (3 x 25).
Change stroke after each round of four.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet next weekend. Have a great day!
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