Thursday, September 29, 2016

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

3 x 100 @ 1:45- 50 fist free drill, 50 choice drill in primary stroke NO FREE
2 x 150 @ :10 rest- 25 kick on back build to FAST, 100 drill/swim by 25's in primary stroke NO FREE
Everybody together...
1 x 400 as follows:
75 IM drill (odd 100's) or swim (even 100's), 25 kick FAST from a dive
1:00 rest, check HR.

20 x 75 in sets of 4 as follows:
1&2- kick on back (UDK!) desc 1-2 to something juicy @ 1:30
#3- BROKEN kick with boards: 3 x 25 @ :10 rest, all @ 2:30- get time
#4- 25 kick with boards, 25 kick on back, 25 swim in primary stroke NO FREE, can you be faster than time for #3? (also @ 1:30)
100 easy choice drill/skulling by 25's after 3rd round
Check HR
1:00 rest- check HR

1 x 900 swim free with shnorkels-150 cruise, 150 desc the 50's 1-3 to something smoking FAST; check times at 150 & 300's to keep track of your times
1:00 rest

Until 7:15, with fins, finish up with...
1 x 25 swim FAST @ :40- get time
1 x 50 swim FAST @ 1:20, get time
1 x 75 swim FAST @ 1:30- get time
1 x 25 easy choice drill @ :30
Change strokes after every second set.


100 easy drill before you get out. Do an excellent job in school today, get excited for the JPP Meet. Have a great day!