1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
Good job at the meet this weekend! Let's continue to work on building the underwater dolphin kick (UDK) into an automatic habit, a WEAPON off each turn.
8 x 50 @ 1:00- odds- catchup free drill, evens are 2 kicks 1 pull breast drill
8 x 25 @ :35- kick, UDK to halfway, then breast kick on back (odds), and free kick (evens) to the end; the UDK is FAST
3 x 200 @ :15 rest- 100 drill/swim by 25's, 100 kick on back easy/FAST by 25's (UDK!); #1 is free, #2 is NO FREE, #3 is choice
1:00 rest
With fins,
12 x 25 @ :40
1-4, fly pull with free kick- press chest forward & down on recovery, get head down before hands come around
5-8 swim fly build to FAST
9-12, kick dolphin kick on back- halfway underwater, all FAST
1:00 rest, take fins off
24 x 50 in sets of 4 as follows:
1-4 @ :55- swim fly/free by 25's
5-8 @ :55- swim/kick by 25's NO FREE
9-12 @ :50- swim/kick by 25's, all free
1:00 rest after #12 & 24, check HR
Until 6:00 p.m., finish up with...
150's swim free @ 2:15 with shnorkle, desc 1-2 to what you can
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for long course training. Have a great day!
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