1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
Quick talk about backstroke:
*Head position- flat & still;
*Hips- rotate evenly & completely;
*Kick- know how to use it for either tempo or power;
With fins:
6 x 50 @ 1:00 1/2 double arm back, 1/2 kick streamlined
8 x 50 @ 1:10, 20 meters sit & spin drill, 30 meters swim backstroke
Take fins off
2 x 300 @ :10 rest
50 swim backstroke, 50 swim/kick (by 25's) choice from a running dive (be careful)
1:00 rest
2 sets of :
4 x 100 @ 2:00- 25 6ks back drill, 25 swim backstroke build to a FAST turn
6 x 50 swim, 1&2 backstroke @ 1:00, #3 & 6 choice @ 1:00
4 x "out & backs" swim/kick to 15M (forward ss), NO FREESTYLE
1 x 150 kick with boards IM order by 50's FAST
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
50's kick odds are 1/2 breast 1/2 free @ 1:15 (breast is FAST), evens are 1/2 free 1/2 fly @ :55 (make interval)
100 easy drill before you 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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