Thursday, October 13, 2016

1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25's), 100 kick on back (UDK!)
1:00 rest

2 x 200 @ :10 rest-
50 ra2 la2 free drill, 25 kick free with head out
50 6k switch back drill, 25 fly kick onside
50- 1/2 ra 1/2 la back drill- focus on hip rotation (but keep head still)
Check HR


3 sets of:
2 x 50 choice backstroke drill @ 1:00
2 x 25 sit & spin back drill @ :35
2 x 75 swim back @ 1:20 desc 1-2 to something juicy
1 x 100 swim/kick with boards by 50's, back/breast by 50's @ 1:40- should be FAST
No rest between sets, check HR after 3rd set.

With shnorkel:
6 x 100 @ 1:50
50 choice free drill (watch hands), 50 kick FLAT on stomach, hold steady head position- FAST on last 25
1:00 rest

3 sets of 9 x 100 as follows:
1- swim neg split free br 3 @ 1:25
1 @ mile pace @ 1:35
1- swim neg split free br 3 @ 1:25
2 @ 1000 pace @ 1:40
1- swim neg split free br 3 @ 1:25
3 @ 500 pace @ 1:45
1:00 rest after each round of 9, check HR

If there is time, finish up with...
25's kick @ :35 (@ :20 for the evens), change stroke after every 4 x 25's

100 easy drill before you get out. Do an excellent job in school today & get excited for the November meets. Have a great day!