1 x 600- 300 swim freestyle, 300 reverse IM- 3 reverse 100 IM's drill- middle 100 is kick on back
1:00 rest
With fins:
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:15- 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill
6 x 50 kick free head out, swim back stroke @ :50
1:00 rest, take fins off, check HR
20 x 100 as follows, all @ 1:30-
100 swim 75 free br 3, 25 back
100 swim 50 free br 3/50 back
100 swim 25 free br 3/75 back
100 swim all back
100 kick FAST with boards- free/NO FREE @ 1:30
(in even rounds, BROKEN 100 KICK- 4 x 25 kick FAST with boards @ :10 rest, all @ 2:30)
1:00 rest after #20, check HR
LONG SWIM-
2 times through:
150 fly (drill/swim by 25's)
50 dolph kick on back (4 UDK's)
150 swim back- neg split
50 kick free on back (4 UDK's)
150 swim breast- desc the 50's 1-3
50 breast kick with boards
150 swim free- 75 build, 75 FAST
50 free kick with boards
Check HR after 2nd time through
Work on starts & breakouts until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today- remember, 5:15-7:15 a.m. next week on Mon-Wed-Fri here at Ida Lee. Have a great day!
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