1:00 rest
Quick talk about the meet:
- Raced much better on Sunday, more aggressive
- Make better use of kick; UDK needs to be a habit!
- Too reliant on the pull in all the fly- use your body to make it easier on you for the rest of the IM
With fins,
12 x 50 @ 1:10
1-6, 1/2 choice fly drill, 1/2 swim fly
7-12, 1/2 swim fly build (press shoulders & chest forward & down on recovery), 1/2 kick on back FAST
Take fins off
1 x 200- drill/skulling by 25's
1:00 rest, check HR
3 sets of:
6 x 50 @ 1:00- 1/2 swim fly 1/2 kick (odds), all kick build to FAST (evens)
1 x 400 swim free with shnorkle, get time & descend 1-3 to what you can; can be backstroke, but then go all three backstroke
:30 rest between sets, check HR after each 400
Until 7:15, finish up with...
1 x 50 drill @ 1:00
1 x 25 swim (to mid-pool) build to FAST @ :45
3 x 50 (from mid-pool to the turn end & back)- swim to FAST turn & breakout, then drill to mid-pool @ 1:10
1 x 25 kick on back (back to turn end) FAST @ :45
odd round are free
even rounds are NO FREE
100 easyd rill before you get out. Do an excellent job in school today, thank your parents for getting you here this morning- no easy task after being at the meet all weekend. Have a great day!
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