1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up, your choice
8 x 75 @ :15 rest, drill/swim/kick on back, 1-4 free; 5-8 NO FREE
1:00 rest, check HR
All @ 2:00 rest-
30 minute swim
20 minute pull (choice toys, but shnorkel throughout; paddles for 150 at a time, then off)
10 minute kick- start on back focus on 4 UDK off each wall; use boards for not more than 100 at a time.
Check HR
Talk about the meet, then work on what you think should have been better at the meet.
100 easy drill before you get out. Do an excellent job in school today and start thinking about how you want your races to go at Swim & Rock. Have a great day!
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