Monday Morning, March 20, 2017- NCSA's @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest

3 x 300 @ :15 rest as follows-
50 catchup free drill (slow hands, fast feet)
100 swim/kick by 25's freestyle
50 choice breaststroke drill- feel the water on your hands/forearms, don't rush the press
100 swim/kick breaststroke by 25's
:30 rest after #3, check HR, then...
6 x 100 @ 1:40- 25 swim breast (build), 50 swim free br 3/5, 25 kick choice (UDK), desc 1-2's
24 x 50 in sets of 4-
1-2, swim breast/free by 25's, desc 1-2 if possible
#3- swim all breaststroke
#4- all kick FAST
1-8 @ :55
9-16 @ :50
:30 extra rest, get ready
17-24 @ :45
1:00 rest, check HR

With shnorkels: 1 x 900 swim free, desc the 300's 1-3 to what you can
1:00 rest, check HR

With boards, until 7:15 a.m.,
4 x "out & backs" kick with boards- free or dolphin kick to mid-pool, forward somersault, then breast kick back to the wall- all @ :40
extra :20 rest
1 x 50 kick FAST on back @ 1:00- focus on four small, FAST UDK's off each wall.
No rest between sets.

100 easy drill before you get out . Do an excellent job in school today and get excited to race at the meet. Have a great day!