1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
With fins:
4 x 25 @ :40- odds are ra back, evens are la back- head still & feel hips rotate
3 x 50 kick on back @ :55- focus on UDK
4 x 25 @ :40- 15 yards sit & spin drill, 10 yards swim backstroke
3 x 50 swim/kick backstroke @ :50
4 x 25 @ :40- odds choice backstroke drill, evens kick FAST @ :25
3 x 50 kick on back @ :50- can anybody go @ :45?!?
Check HR & take fins off
4 x 75 @ 1:25- 25 choice back drill, 25 swim back (build), 25 kick breast with boards
4 x 50- 6ks back/swim back (build to IM tempo) @ 1:00
3 x 100 @ 2:00- 25 fly pull free kick drill, 50 swim backstroke neg split (UDK), 25 breast kick on back
15 x 50 as follows
1- swim back @ :55
2- swim back- FASTER @ :55
3- swim back/breast by 25's @ :55
1:00 rest after #15, check HR
LONG SWIM-
1 x 1500 as follows:
100 swim back/breast by 50's
100 swim free br 3/5 by 50's
100 kick- 50 on back, 50 with boards- breast/free by 25's
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for drylands tonight. Have a great day!
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