Welcome to BOOT CAMP!
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
The theme for the year is: UNDERWATER DOLPHIN KICK...
Learn it, love it, LIVE IT!
With fins:
9 x 50 @ 1:10- breast pull with two dolphin kicks, except #'s 4 & 8 are kick on back (UDK!) @ 50
1 x 250- odd 50's are breast pull with free kick, even 50's choice skulling on stomach
1:00 rest, take fins off
3 sets of:
1 x 50 @ 1:10- 20M swim breaststroke, 30M breast drill (2 kicks 1 pull)
1 x 50 @ 1:10- 30M swim breaststroke, 20M breast drill (2k 1p)
1 x 50 swim breaststroke @ 1:00- build your speed to mid pool & hold it
1 x 50 kick free on back @ 1:00
1 x 100 swim free br 3/5 by 50's @ 1:45- 2nd 50 faster than the first
1 x 150 breaststroke- odd 50's are drill/kick on back by 25's, middle 50 is swim breaststroke build
1:00 rest between sets, check HR
3 sets of:
6 x 50 kick on back (UDK!) @ 1:10- 1/2 breast kick 1/2 free kick, desc 1-2 (middle 2 x 50's with boards)- 3rd set all 50's @ 1:00
2 x 50 swim free with shnorkel @ :10 rest, desc 1-2 to what you can
1:00 rest between sets, check HR
If there is time...
Work on turns (with UDK's!!!) from outside the flags
100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW tonight & get excited for a big year. Have a great day!
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