1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 x 200 @ :15 rest- drill/swim on #1; drill/kick on #2; swim/kick on #3, by 25's
1 x 450- 50 drill, 25 kick from a dive, FAST UDK to the breakout, then choice kick on back to the end
1:00 rest, check HR
6 x 75 @ 1:25, 25 breast kick on back, 50 drill (choice/6ks back drill by 25's)
9 x 50 swim/kick by 25's backstroke @ :55, desc 1-3's except middle 3 x 50 @ :45
1 x 300 kick, 50 choice/breast with boards by 25's, 50 choice/breast on back (by 25's)
1:00 rest, check HR
All @ 1:00 rest,
15 min swim
10 min pull with shnorkle & buoy
5 min kick on back, last 25 of each 100 is breast kick on back, focus on UDK past the flags
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for our meet in two weeks. Have a great day!
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