1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
3 sets of:
1 x 125- 25 kick breast with boards, 100 drill/swim in primary stroke @ 2:15
5 x 50 @ :55 swim/kick on back by 25's (@ :50 in 2nd set, @ :45 in 3rd set)
1 x 75 kick for time with boards- can be IM or primary stroke, or free- but must be FAST
1:00 rest after each set, check HR.
1 x 400 as follows:
25 choice skulling
50 drill
Last 25 is swim (build) from a dive
1:00 rest, check HR & put fins on
With fins:
24 x 50 in sets of 3 @ 1:00
1- 25 swim FAST, 25 drill
2- all swim FAST
3- 25 swim FAST, 25 dolphin kick LUNGBUSTER
Change strokes after every 6 x 50
Take fins off after #24, check HR, then...
9 x 100 swim free with shnorkels @ :10 rest, desc 1-3's to what you can
If there is time, work on turns from mid-pool.
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Get excited to race next weekend! Have a great day!
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