1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
GREAT JOB AT THE MEET THIS WEEKEND!
4 x 50 catchup free drill @ 1:00
4 x 50 @ 1:00- 2 kicks 1 pull breaststroke drill
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 2 dolph kicks 1 pull free
9 x 100 in 3 sets of 3:
1-3, swim free/breast by 50's @ 1:45, desc 1-3 to what you can
4-6, swim/kick by 50's all breaststroke, desc 1-3 to what you can @ 1:50
7-9, all kick on back @ 1:40- hustle to make the interval, focus on UDK's throughout.
1:00 rest, check HR
With shnorkels:
5 x 300 @ :20 rest as follows:
odds- swim free, desc 1-3 to what you can
evens- kick free on stomach, no boards, just kick (superman or supergirl style) stay as flat as possible
1:00 rest, check HR
With boards until 6:00 p.m.,
"Out & backs" to midpool
Sets of four:
1-4, all free with forward ss at midpool @ :40
5-8, dolphin kick out, backwards ss, then breast kick back to the wall- all @ :50
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the end of the SCY season. Have a great day!
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