1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
Quick review of backstroke drills
With fins:
4 x 50 @ 1:00 6ks drill (head still)
6 x 50 @ 1:00, 1/2 ra 1/2 la back drill (rotate hips evenly & fully)
3 x 200 @ :15 rest, 100 swim back, 100 kick on back, desc 1-3 to what you can.
1:00 rest, check HR & take off fins.
3 rounds of:
Out & backs to 15 meters @ :50, all swim/kick; go 2 free (forward ss) and 2 NO FREE (backward ss)
Finish up with:
1 x 600 pull free with shnorkel as follows:
150 cruise, 50 FAST
100 cruise, 100 FAST
50 cruise, 150 FAST
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for some nice weather the rest of this week. Have a great day!
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