1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
With fins:
6 x 25 breast pull with free kick @ :35
6 x 75 @ 1:30- 2 dolphin kicks 1 pull breaststroke, desc 1-2's with FLIP TURNS
1:00 rest, check HR & take fins off
With shorkels:
4 x 50 catchup free drill @ 1:00- head stays still, kick drives you
2 x 450 swim free @ :15 rest, desc the 3 x 150 in each 450 to what you can
1:00 rest, check HR
With kickboards, where noted, 6 sets of:
6 x 25 kick with boards, all FAST:
odds- 1/2 freestyle kick, forward somersault, then breaststroke kick to the end @ :45
evens- "Tombstone" freestyle kick @ :30
1 x 50 @ 1:00 kick FAST for time on back, focus on UDK's- keep track of times & add together for 300 total
No rest between sets, check HR after 6th set
With fins, finish up with:
3 x 300 kick on back, desc 1-3 @ 5:30; #3 should be FAST- how close to your 300 add up time can you get to
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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