1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
Congrats on all the big swims this weekend!
6 x 50 @ 1:00- 1st 25 is 3 kicks 1 pull fly, 2nd 25 is 1/2 ra 1/2 la back drill
:30 rest to review the 12 x 75...
12 x 75 in 3 sets of 4 as follows:
1 & 2- swim IM, desc 1-2 @ 1:25
#3- swim 50 free br 3/5 by 25's, last 25 swim in primary stroke build to FAST @ 1:15
#4- 25 swim in primary stroke, 50 kick choice/free by 25's @ 1:15
:30 rest after 1st set, check HR, then last two sets straight through
4 sets of:
1 x 100 kick with boards IM order by 25's @ 1:50
1 x 100 kick on back, 50 free, 50 choice- focus on 4 UDK's off each wall, @ 1:50
:20 extra rest
BROKEN 100 KICK with boards: 4 x 25 (2nd set go 50/2 x 25; 3rd set go 25/50/25; 4th set go 2 x 25/50) all @ :10 rest, @ 2:30
1 x 200 swim/kick by 100's in primary stroke, descend 1-4
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 in sets of 3 as follows:
1- 15 swim FAST/10 drill @ :40
2- all swim build to FAST @ :30
3- all kick FAST on back (UDK!) @ :20
Change strokes after every 6 x 25's
100 easy drill before you get out. Do an excellent job with your HW tonight
and get excited for your March Meets. Have a great day!
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