1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Quick talk about butterfly
With fins:
4 x 50 @ 1:00- 3 kicks 1 pull fly drill
4 x 50 @ 1:00- 1/2 ra 1/2 la fly
4 x 50 @ 1:00- fly pull with free kick drill to 25 meters, then dolph kick on side to the end
1:00 rest, take fins off & check HR
2 x 300 @ :15 rest- odd 50's are swim choice, then even 50's are swim fly from a running dive to 25 meters- should be FAST, then last 25 is fly kick on side.
1:00 rest, check HR
30 x 50 in sets of 6 as follows:
1- swim 15 meters fly, then free to the end @ :55
2- swim 1/2 fly, then free to the end @ :55
3- swim 35 meters fly, then swim free to the end
4&5- swim free br 3 @ :50 desc 1-2 (@ :45 in 3rd & 5th rounds of 6)
#6- all kick FAST on back (4 UDK's)
1:00 rest after 1st & 3rd sets of 6, check HR; other sets go straight through.
From mid-pool until 6:00 p.m.:
Work on turns- 2 free, 2 NO FREE @ :50
100 easy drill before you get out. Remind your parents that SportFair is here tonight and tomorrow morning. Have a great day!
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