1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back, by 25's
1:00 rest
4 x 75 @ 1:20- 50 fly drill (25 ra 25 la), 25 choice drill NO FREE or fly
4 x 50 @ 1:00- 25 fly pull with free kick, 25 dolph kick on side
4 x 100-
odds, 25 3k1p fly drill, 50 kick on back (4 UDK's), 25 swim fly build @ 1:45
evens, all kick choice with boards- except 3rd 25 is breast kick; desc these 1-3 @ 2:00
1:00 rest-check HR
3 sets of:
3 x 100* swim- 25 fly, 75 back @ 1:35 or 1:40; Lane 1 go @ 1:45- these 100's are 50 fly 50 back in 2nd set; 75/25 in 3rd set- interval does not change throughout the 3 sets.
1 x 200 swim free br 3 @ 2:25, or 2:35 or 2:45
1:00 rest after 2nd set
4 sets of:
6 x 25 fly- odds are 15 yards swim FAST 10 yards drill; evens are swim build to FAST @ :45, except #'s3 & 4 are kick FAST with boards @ :25 (Lane 1 can go @ :30 if needed
1 x 100 kick FAST on back @ 2:00- get time, focus on UDK's off each wall
4 x 25 kick FAST with boards- odd rounds @ :45, even rounds @ :10 rest
:30 rest between sets, check HR
If there is time, work on turns from midpool- fast in & out of the wall on each turn
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the JPP Meet. Have a great day!
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