1 x 600- 300 swim freestyle, 200 reverse IM- each 50 is drill/kick on back by 25's, 100 easy choice kick
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill; even 25's are fist free drill- fingers hide the THUMBS
6 x 75 @ 1:25- 25 breast pull with free kick, 50 choice drill in primary stroke. NO FREE
8 x 25 as follows-
odds @ :40- 1/2 sit & spin drill, 1/2 swim 6bckstroke (with same tempo as the drill)
evens- swim backstroke build to FAST! @ :25
1 x 300 swim backstroke- focus on UDK & desc the 100's 1-3
1:00 rest after 3rd set.
4 sets of:
3 x 50 @ :50- swim back/breast by 25's (tempo & legs)
1 x 100 kick on back @ 1:45- good UDK!!!
2 x 50 (all @ 2:00) swim backstroke FAST @ :10 rest
1:00 rest between sets.
6 x 5-minute swims @ 6:00, descend 1-3 (swim free or back) and 4-6 (kick on back- all one stroke). Keep track of the distance you go in each 5 minute swim; check HR after #3 & 6
100 easy drill before you get out. Do an excellent job in school today. Get excited for June & July. Make sure you thank your parents for getting you to the pool this morning. Have a great day!
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