1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
All @ :10 rest...
1 x 300- skulling/choice breast drill/breaststroke swim by 25's
1 x 200- kick/drill by 25's in primary stroke NO FREE
1 x 100 swim in primary stroke- count strokes, descend 1-2's by 25's
1:00 rest, check HR
With shnorkels:
6 x 50 swim free @ :55- good UDK's, stronger kick on 2nd 25
1 x 100 kick on stomach, NO BOARDS (still with shnorkel) easy/FAST by 25's @ 1:45
6 x 50 swim free @ :50- neg split each 50
2 x 100 kick on stomach with boards (still with shnorkel) @ 1:45, desc 1-2
6 x 50 swim free @ :45- bigger neg split on each 50
3 x 100 kick on stomach with shnorkels & boards, desc 1-3, 50 free kick, 50 breast kick
6 x 50 swim free @ :40
1:00 rest, take shnorkels off & check HR
3 x 400 kick @ :20 rest as follows:
Each 100 is-
25 choice kick on back
25 choice kick FAST on back
25 breast kick on back
25 choice kick FAST on stomach- from a dive
Focus on your UDK's throughout.
100 easy drill before you get out. Be sure to thank your parents, and Susan, for changing their plans to get you to the pool this afternoon. Tomorrow night, regular workout at Ida Lee, we'll do our test set then. Have a great day!
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