1 x 600- 300 swim freestyle, 200 reverse IM, 100 kick on back
1:00 rest
8 x 100 @ 1:50-
odds, 25 fly pull with free kick, then 75 drill/swim/drill by 25's in primary stroke NO FREE
evens, all kick- 50 on back choice (UDK past flags), 50 with boards- breast/free by 25's
:30 rest, check HR
4 sets of:
3 x 50 @ :55 swim/kick in primary stroke NO FREE (even rounds @ :50, then :45 on 4th set)
3 x 25 kick with boards;
odds- 1/2 FAST breaststroke kick, backwards somersault at midpool, 1/2 FAST dolphin kick @ :40
#2- all freestyle kick FAST @ :25
1 x 75 IM kick with boards @ 1:20, FAST
2 x 150 swim freestyle br 3/5/3 by 50's, desc 1-2 @ :10 rest (odd sets), swim @ **** (even sets)
1:00 rest between sets.
With fins, finish up with...
6 x 25 @ :35- 2 1/2 FAST 1/2 drill, #3 & 6 all FAST
1 x 200 kick FAST for time, target 200 Free best time plus :05
1:00 rest between sets, check HR (switch strokes for 25's from round to round)
100 easy drill before you get out. Do an excellent job in school today, get excited for the Long Course season. Have a great day!
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