1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins,
12 x 50 breaststroke drill @ 1:10
Take fins off...
12 x "out & backs" swim/kick style, all breaststroke- 4 @ :55; 4 @ :45; 4 @ :40
1:00 rest, check HR
LONG SWIM-
4 times through, desc 1-2 & 3-4 (Lanes 1-3, go 3x, desc 1-3):
250 swim free br 3- except middle 50 is br 7
50 swim fly br 1/2
100 swim back- tempo
100 swim breast- kick drives you
50 kick FAST free with boards
Check HR after last time through, then go 1 x 100 easy drill/choice by 50's
1:00 rest, check HR again.
Until 7:15 a.m., finish up with...
3 x 50 kick with boards @ 1:10-
odds- middle 1/3 is breaststroke kick FAST, 1st & last 1/3 is free or fly kick
#2- middle 1/3 is breaststroke kick, 1st & 3rd 25 is your choice- all FAST
1 x 100 kick FAST for time on back- all free (UDK!)
100 easy drill before you get out to help put the lanelines away. Wear your sunscreen today, get excited for your July meets. Have a great day!
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