1 x 600- 300 swim freestyle, 300 reverse IM-e ach 100 is drill/kick on back by 50's
1:00 rest
With fins:
6 x 50 @ 1:00- 2 dolphin kicks 1 pull breast drill, desc 1-2, with FLIP TURNS
8 x 25 @ :40- sit & spin backstroke drill
Take fins off..
4 x 25 fly pull with free kick @ :35
6 x 75 swim back/breast/kick free on back by 25's @ 1:15
8 x 50 kick on back (#'s 4, 5 & 8 can be with boards) @ :50; ND, MP, JP can be @ :55
1:00 rest, check HR
3 sets of:
2 x 250 swim free descend 1-2 @ 3:20
1 x 75 kick FAST free with boards @ 1:30
2 x 125 swim IM (100 IM, last 25 is kick free on back) @ 1:45
1 x 75 kick FAST IM with boards @ 1:30
Check HR after each set.
100 easy drill before you get out. Get excited for the meet & take good care of yourself away from the pool. Have a great day!
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