1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick, drill, drill, swim by 25's
1:00 rest
With fins, 2 sets of:
6 x 25 @ :35- 2 dolphin kicks 1 pull breaststroke
6 x 50 @ 1:00*- 25 breast pull with free kick, 25 kick on back- UDK to halfway, then choice kick to the end
*@ :50 in 2nd set
1:00 rest, take off fins
6 x 50 @ 1:00- 25 2 kicks 1 pull breaststroke drill, 25 catchup free drill
30 x 100 in 6 sets of 5 as follows:
1-4:
odds- swim choice, except 3rd 25 is swim breaststroke @ 1:25- good UDK off each wall
evens- 25 kick on back build to FAST, then 75 reverse IM, last 25 (fly) from a dive @ 1:35
#5- 4 x 25 swim @ :10 rest (all @ 3:00) as follows:
1- 15/10 swim FAST/drill
2- swim build to FAST
3- all FAST
4- all swim FAST, from a dive
1:00 rest after #30, check HR
Until the end of workout, finish up with...
4 x 1/2 pool sprints @ :30- same stroke for all four (change strokes by round)
4 x 25 kick FAST with boards @ :40- somersault at midpool
:20 extra rest
1 x 50 kick FAST for time on back- UDK!
No rest between sets, check HR after each 50 kick.
100 easy drill before you get out. Do an excellent job in school today, get excited for our meet next weekend. Have a great day!
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