Back to work!
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/kick by 25's
1:00 rest
Review freestyle drills:
Catchup, ra2 la2, fist, and offside breathing
6 x 25 catchup free drill @ :40- steady head position, full & even hip rotation
6 x 75 @ 1:30- 25 ra2 la2 free drill, 25 kick breast on back, 25 choice free drill
2 x 200 @ :15 rest- 25 choice skulling, 25 swim free build kick
1:00 rest
24 x 25 kick @ :45 as follows:
1-4 kick on back, focus on 5 FAST UDK off the wall- kick is free, except #3 is choice NO FREE
5&6, kick free with boards, desc 1-2 to what you can.
3rd set of 6 x 25 is NO FREE
Check HR
Talk about flip turns (in free races vs. IM races), then work on turns from midpool.
100 easy choice drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Have a great day!
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