1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Quick talk about freestyle:
*Steady head position;
*Hip rotation is even (balanced) and complete;
*Let your kick drive you
With fins:
8 x 50 @ 1:00- odds are catchup free drill, evens are 1/2 catchup drill 1/2 swim free
6 x 100 @ 2:15- ra2 la2 free drill, kick on back (4 UDK's off each wall) by 50's
Check HR & take fins off, then get right into:
1 x 300- 50 fist free drill br 3, 25 choice drill, 25 choice skulling
1:00 rest, check HR again
With boards, 7 sets of:
1 x 100 kick on back (4 UDK's off each wall), 2nd 50 stronger then the first 50, @ 2:15
1 x 50 kick FAST with boards @ 1:00
1 x 100 swim free/NO FREE by 50's @ 1:45
No rest between sets, check HR after each 50 kick.
Until 7:30 a.m., finish up with...
"Out & backs" to 15M @ :50, IM transition as follows:
1&2, fly/back swim (forward ss at 15M)
3&4, back/breast swim (roll over & flip at 15M)
5&6, breast/free swim (backward ss @ 15M)
7&8, swim/kick fly (forward ss at 15M)
9&10, swim/kick back (roll over & flip at 15M)
11&12, swim/kick breast (backwards ss at 15M)
100 easy drill before you get out to help with the lanelines. Do an excellent job in school today and get excited for the SCY season. Have a great day!
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