1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:25- 50 fist free drill, 25 breast kick on back
4 x 125 @ 2:20- 50 ra2 la2 free drill, 75 drill/swim/drill in 4th best stroke NO FREE
9 x 50 as follows:
1-3, swim IM order by 25's @ :55
4-6, swim/kick by 25's in primary stroke NO FREE @ :50
7-9, all kick on back @ :45
1:00 rest, check HR
3* sets of:
500 swim free with shnorkel
300 pull free br 3/5/7 by 50's
100 kick on back, focus on UDK's
*all @ :15 rest
2nd time through, go 500 pull, 300 kick & 100 swim
3rd time through go 500 kick, 300 swim & 100 pull
I'll pull one lane out at a time to talk about the meet, get your thoughts on your races.
200 easy drill/skulling by 25's before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day, see you at breakfast!
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