1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
4 x 100 @ 1:50- 25 fly pull with free kick, 50 kick on back neg split (UDK's!), 25 1/2 ra 1/2 la fly drill- breathe every stroke & breathe to the front
6 x 50 @ 1:00- 25 swim fly build to FAST, 25 kick breast on back FAST
1 x 200- 25 "blow it out the back" fly drill, 25 choice skulling
1:00 rest, check HR
16 x 75 as follows, focus on UDK's throughout:
1- 25 swim fly, 50 swim free br 3/5 by 25's @ 1:15
2- swim back, breast, free by 25's @ 1:15
3- swim free br 3/5/7 by 25's @ 1:15
4- kick on back/swim/kick on back, all in primary stroke NO FREE @ 1:15-you'll have to hustle here!
1:00 rest after 1st & 3rd set, check HR
With fins, 30 x 25 in 5 sets of 6:
1&2- swim 15 yards FAST, 10 yards drill @ :40
#3- swim all out FAST @ :20
4&5- swim 15 tards FAST, 10 yards drill @ :40
#6- kick FAST on back @ :20- go halfway UDK, then free kick to the end.
Odd rounds of 6 are choice
Even rounds of 6 are fly.
Check HR after #30.
Until 6:00 p.m., finish up with...
1 x 600 kick, by 150's-
100 kick on back (75 choice, 25 build to FAST)- focus on UDK's off each turn
50 kick FAST with boards- breaststroke/free by 25's
100 easy drill before you get out. Do an excellent job with your HW tonight, thank your parents for getting you to the pool this afternoon. Have a great day!
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