1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
2 sets of:
2 x 200 @ :10 rest
#1- drill/kick by 25's (build the kick)
#2- drill/swim by 25's (build the swim)
Everybody together...
6 x 50 swim/kick by 25's, descend 1-2's to what you can @ 1:00
1st set, freestyle
2nd set, primary stroke NO FREESTYLE
1:00 rest after 2nd set, check HR
With boards, 3 sets of:
8 x 25 kick-
odds- 1/2 freestyle kick, forward somersault at midpool, then breaststroke kick to the end, @ :45
evens- TOMBSTONE freestyle kick @ :30
3 x 50 kick on back desc 1-3 @ 1:00, focus on UDK past the flags
No rest between sets.
With shnorkel until 7:30 p.m., finish up with:
3 x 50 swim free @ :50, desc 1-3 if you can
1 x 150 swim free with STRONG negative split, get time; even rounds this 150 should be faster than odd rounds
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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