Thursday, February 2, 2017

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest

2 x 75 kick on back desc 1-2 @ 1:20, focus on UDK past flags
6 x 25 kick with boards, odds @ :35 (FAST breast/choice by 12.5's), evens @ :20
2 x 75 kick on back desc 1-2 @ 1:15, focus on UDK's to halfway
6 x 25 kick with boards, odds @ :35 (FAST dolphin kick/breast kick by 12.5's), evens @ :20
2 x 75 kick on back @ 1:10, desc 1-2 if you can, 4 UDK's off each wall
8 x 25 kick with boards, odds all FAST @ :35, evens choice @ :25
1:00 rest, check HR

6 x 200 swim back/breast by 100's, 1-3 @ 2:50 (3:00); 4-6 desc @ 3:20
1:00 rest, check HR

8 x 50 @ 1:00 in primary stroke, 1-3 all drill, #4 is swim dps (x2)
1:00 rest, check HR

12 sets of:
1 x 100 swim free br 3 @ 1:10
1 x 50 swim in primary stroke at 200 Goal Pace @ :50
1 x 50 swim in primary stroke faster than GP
Check HR, then 1 x 50 drill
1:00 rest between sets.

 If there is time, work on starts before you go.

100 easy drill before you get out. Do an excellent job in school today, get excited for your March meets. Have a great day!