1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 sets of:
2 x 25 @ :35- 2 kicks 1 pull breaststroke
1 x 50 breast kick on back, neg split @ 1:00- get time
2 x 25 @ :35- breast pull with free kick
1 x 50 breast kick on back, faster than 1st 50, @ 1:00
1 x 150 breaststroke drill (choice)/swim (build) by 25's
:30 rest between sets, check HR
18 x 100 kick as follows:
1-2, on back- focus on UDK past the flags
#3- FAST with boards- 50 free, 50 primary stroke NO FREE, @ 1:40
4-5, on back with 4 FAST UDK off each wall, @ 1:30
:20 extra rest
#6- BROKEN @ 2:30 with boards: 25 fly kick, :10 rest, 50 free/breast kick by 25's, :10 rest, 25 free kick
Check HR after each round of 6- no extra rest between sets.
2 sets of:
3 x 300 swim free desc 1-3 @ :20 rest
1-3, #2 with shnorkel
4-6, odds with shnorkel
100 easy drill before you get out. Do an excellent job in school today, get excited for the LCM season. Have a great day!
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