1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 kick, 25 swim, 25 drill
1:00 rest
With fins:
8 x 50 @ 1:10- 25 drill (different by 2's), 25 fly kick on side, keep head still near surface of h2o
6 x 50 kick @ :55, :50, :45 by 2's on back- middle 2 x 50 with boards; Lane go @ 1:05, 1:00 & :55 by 2's
1:00 rest, check HR & take off fins
With shnorkels, 3 sets of:
4 x 50 freestyle drill @ 1:10 (different drill by round), except #3 is always kick free on belly
1 x 200 swim free, even 50's faster than the odd 50's.
:30 rest between sets, check HR after each set.
Until the end of workout...
BIG KICKING:
4 x 50 kick FAST @ 1:15 with boards-
*add 3 FASTEST 50's together for 150 total, figure average time per 50
* multiply avg 50 time times 2 for 100 total, then...
1 x 100 kick FAST for time on back- how close can you come to your add-up time from the 50's?
100 easy drill before you get out to help with the lanelines. Do an excellent job with your drylands today & don't forget to bring the signed waiver with you to Sport & Health! Regular schedule kicks off on Monday, I'm looking forward to a great year!
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