Saturday, September 17, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest

With fins:
18 x 25 as follows (3 rounds of 6 x 25)-
2- breast pull with free kick @ :40
1- kick on back, halfway FAST UDK, @ :20 (Lanes 1 & 2 @ :25)
2- fly pull with free kick
1- kick on back, halfway FAST UDK @ :20 (Lanes 1 & 2 @ :25)
1:00 rest after #18, check HR

2 sets of, with boards where noted:
4 x out & backs butterfly (swim/kick on back) to halfway @ :40- forward somersault at halfway
1 x 50 swim/kick fly FAST @ 1:00
4 x out & backs kick with boards (breast kick/fly kick by length) @ :50- backwards somersault at halfway
3 x 75 kick on back @ 1:30 descend 1-3 to all out juicy FAST (Lanes 1 & 2 @ 1:40)
No rest between sets

TEST SET:
8 x 50 @ 1:10 kick all out FAST for time with boards- keep track of your average and fastest time
1:00 rest

With shnorkels, 6 sets of:
2 x 100 swim free (br 3/5 by 50's if no shnorkel) @ 1:25- Lanes 1 & 2 go 75's
3 x 50 swim/kick by 25's, IM order by rounds (2 sets fly, 2 sets back, 2 sets breast) as follows:
1st set- @ :50; 2nd set @ 1:00 descend 1-3 (Lanes 1 & 2 go @ :55 in 1st set, @ 1:05 desc in 2nd set)


100 easy drill before you get out. Do an excellent job with drylands today, and with your HW. Get excited for the Intrasquad meet next weekend. Have a great day!