1:00 rest
2 sets of, good UDK throughout:
4 x 75 @ 1:30- 50 ra2 la2 free drill (deliberate, let kick drive you), 25 kick free on back
2 x 300 @ :10 rest as follows:
50- drill/swim by 25's in 4th best stroke, NO FREE
50- drill/swim by 25's in primary stroke NO FREE- the 25 swim is from a dive build to FAST
:30 rest between sets, check HR
With fins:
12 x 25 fly drill @ :40- focus on lifting & dropping your chin in one motion- not two.
1-6, fly pull with free kick;
7-12, 1/2 ra 1/2 la fly drill- breathe every stroke, breathe to the front, and whatever arm you aren't using stays at your side
Focus on:
- Lift & drop breathing motion;
- press your shoulders & chest forward & down as your hands come around on the recovery;
- firm hands on the last 1/3 of the stroke;
- DON'T FORGET: blow the air out through your nose when your face is in the water.
3 sets of:
6 x "out & backs" to the diving board @ :55- swim fly out (2 somersaults), kick back
1 x 100 swim- 75 free br 3/5/3, last 25 swim fly build to FAST- from a DIVE @ 1:45 (2:00 if needed)
No rest between sets, but check HR if possible after the 100.
If there is time:
25's kick as follows:
odds @ :45
evens @ :25
Go 6 with boards, then 4 on back until the end of workout.
Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!
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