Saturday Morning, October 15, 2016

1 x 600- 300 swim freetsyle, 300 reverse IM- each 100 is 50 kick, 25 drill, 25 swim- focus on UDK's
1:00 rest

12 x 75 @ 1:20 in sets of 3 as follows:
1-3, 50 ra2 la2 free drill, 25 breast kick on back- squeeze feet & point toes, feel yourself glide
4-6, drill/swim/drill by 25's, all breaststroke- drill is 2k 1p, build the swim to FAST
7-9, 2 dolphin kicks 1 pull breaststroke with flip turns, descend 1-3 to what you can
10-12, breast swim/kick free with boards/breast swim by 25's, desc 1-3 to what you can, #3 should be FAST
1:00 rest, check HR
With paddles (if you have them, no wrist straps) & buoys:
8 x 25 breaststroke pull @ :40
Take off paddles & buoys & continue right into...
4 x 100 @ 1:50- 25 swim fly (good UDK's off the wall), 50 neg split backstroke, 25 swim breaststroke FAST from a dive
1:00 rest, check HR again.

4 sets of:
2 x 75 kick on back desc 1-2 @ 1:20 (Lanes 1 & 2, go last 25 swim back)
1 x 100 kick FAST free for time with boards @ 2:00 (go dolphin kick/breast kick by 50's in even rounds)
2 x 100 swim/kick on back by 50's in 4th best stroke desc 1-2 @ 1:40 (Lane 1&2 go 75's, 50 sw/25 k)
2 x 75 kick IM with boards @ 1:40 (fly, breast, free by 25's)- #1 strong, #2 is BROKEN, :10 rest at 25's
Get time & check HR after each set.

At 9:45....
TEST SET:
3 x 350 IM descend 1-3 to all out FAST @ 5:30- go 75 of each stroke, then a 50 kick free with boards on the end. Get your giddyup going on #3! Be sure to get your time.


100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Tomorrow night at Ida Lee, 6-7:30 p.m. Have a great day!