1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
3 x 150 @ :10 rest as follows:
75- drill/swim/drill by 25's breaststroke
50 ra2 la2 free drill
25 choice kick on back, FAST (focus on the UDK off the wall!)
Quick talk about breaststroke
Everybody together...
4 x 50 swim free/breast by 25's @ :55
4 x 50 swim/kick breaststroke by 25's @ :55
4 x 50 swim breast/free by 25's @ :50
1:00 rest, check HR
16 x 100 as follows:
1- swim free 3/5 by 50's @ 1:30
2- swim 75 free br 3, last 25 swim FAST in primary stroke from a dive @ 1:40
3- swim 75 IM, last 25 kick FAST on back FROM A DIVE @ 1:50
4- 75 kick on back (UDK!), 25 swim FAST in primary stroke FROM A DIVE @ 2:00
No rest between sets of 4, check HR after #16
With shnorkels, until 6 p.m.:
6 x 50 swim free- @ :55, 1 @ :45
6 x 50 swim free, 2 @ :50, 1 @ :40
1 x 150 swim FAST free
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the JPP Meet. Have a great day!
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