1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Congrats on some great races this weekend!
2* sets of:
4 x 50 drill/kick on back by 25's @ 1:00
3 x 50 drill/swim by 25's @ 1:00- same strokes as first 4 x 50's
2 x 50 swim/kick by 25's @ :55, desc 1-2 (same stroke as first 7 x 50's)
1 x 150 kick on back, desc the 3 x 50's to something juicy- focus on 4 UDK off each wall
1:00 rest between sets, check HR
*First set is free, second set is main race stroke NO FREE
After 2nd set, check HR & take 1:00 rest, then everybody together:
1 x 400 as follows:
50 kick on back IM order by 25's, 50 drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR again
All @ 1:00 rest,
15 minute swim free or back, focus on 4 UDK's off each turn, good head position & even hip rotation
10 minute pull with buoy & shnorkels- same good head position & full hip rotation; bonus points for anybody who can get 4 UDK's off each turn
10 minute kick on back- 4 UDK's off each turn.
If there is time:
Work on turns from midpool.
100 easy before you get out. Do an excellent job with your HW tonight & get excited for long course training. Have a great day!
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