1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 50's
1:00 rest
4 x 50 catchup free drill @ 1:00- fast feet, slow hands, keep head still
18 x 25 in sets of 6 as follows:
1-2, breast pull with free kick
3-4, fly pull with free kick
5-6, kick free on back with 4 FAST UDK's
1st set of 6 @ :40; next 6 @ :35; last 6 @ :30
1:00 rest
3 sets of:
3 x 100 kick w/boards @ 1:50- 75 IM order by 25's, :10 rest, 25 FAST in primary stroke
2 x 75 @ 1:30- 50 kick on back, 25 swim in primary stroke, time on #2 should be =/- than 100 BT
1 x 200 kick for time, BROKEN at 50's (:10 rest) as follows (by 50's):
4th best on back
primary stroke with boards
primary stroke on back
4th best with boards
Check HR after each set
If there is time, finish up with...
All with shnorkel:
2 x 50 swim free @ :50
1 x 75 swim free @ 1:00
2 x 50 swim free @ :45
1 x 75 swim free @ :55
(Lane 1 add :05 to each)
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the LCM season. Have a great day!
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