1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill, 25 swim, 25 kick on back
1:00 rest
Review freestyle drills & kicking
With fins:
6 x 50 ra2 la2 free drill @ 1:00
1 x 300- 25 choice free drill, 25 swim build to FAST turns, 25 kick FAST on back (4 UDK!), then last 25 choice drill (can be some other stroke)
:20 rest, check HR & take off fins.
2 x 300 @ :20 rest- as above, focus on body alignment, hip rotation & letting the kick drive you
1:00 rest, check HR again
With boards, 2 sets of:
2 x 50 kick @ 1:10- 25 FAST breaststroke, 25 choice
1 x 100 kick on back easy/FAST by 50's @ 2:15
4 x 50 kick @ 1:10- 25 FAST dolphin kick, 25 choice
1 x 100 kick on back easy/FAST by 50's @ 2:15
6 x 50 kick @ 1:00- 25 FAST freestyle, 25 choice
1 x 100 kick FAST for time on back- focus on 4 UDK's!
1:00 rest between sets, check HR after each set.
If there is time...
"out & backs" (swim/kick) with forward ss at 15M mark- all FAST; odds are free, evens are NO FREE
100 easy drill before you help take out the lanelines. Do an excellent job with your HW tonight and get excited for the year ahead. Have a great day!
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