Wednesday, September 14, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
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:
25 fly drill @ :40- I'll give you the drills, focus on lifting & dropping your chin in one motion- not two.
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.

Take fins off, check HR

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
No rest between sets, but check HR if possible after the 100.

Until 7:15 a.m.,
1 x 50 kick with boards- one 25 has to be breaststroke (your choice which 25), @ 1:00
1 x 50 kick on back @ :50- focus on 5 FAST UDK's

Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!