1 x 600- 300 swim freestyle, 300 reverse IM- each 150 is drill/kick by 25's (2 x reverse 150's IM, NO FREE)
1:00 rest
With fins, 3 sets of:
6 x 25 @ :45 fly drill (different by round, start with fly pull with free kick)
2 x 50 dolphin kick on back (middle round with boards) @ 1:00- hustle here, with 5 FAST UDK!
No rest between sets. Check HR after 3rd set, then take fins off.
6 x 200 @ :15 rest (Lane 1 go 4 x 200, all @ :15 rest)-
50- 25 swim fly build, 25 choice fly drill
100 swim free br 3/5 by 50's- good hip rotation here, finish your stroke
50 kick on back, good UDK's off the wall
Check HR after last 200.
Finish up with...
Sets of 4 x 50's until 6:30 p.m. (repeat the set of 4 until 6:30)-
1&3- swim free br 3 @ :55 (Lane 1 @ 1:05)
#2- swim IM order by 25's (fly/back in 1st set of 4; back/breast in 2nd set of 4; breast/fly in the 3rd set)
#4- all kick FAST choice on back, @ 1:00 (Lane 1 @ 1:10) good UDK's!
100 easy drill before you get out. Do an excellent job with your HW tonight & remind your parents about the dryland waiver for Sport & Health and the chance to buy SNOW swag from Sport Fair here at Broadlands on Friday Afternoon and Saturday Morning. Have a great day!
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