1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins:
8 x 25 fly pull/free kick @ :35, except #'s 3, 5 & 7 are kick on back, dolph kick to halfway (UDK)
6 x 75 @ 1:20- 25 ra fly, 25 la fly (breathe every stroke, breathe to the front), last 25 dolph kic on side (face the scoreboard)
9 x 50 swim/kick fly by 25's- 4 UDK's off each wall, no more than 7 strokes on the swim; go 1st 3 @ :55 (desc them), next three @ :45 (or :50), then :30 rest, then last 3 @ :40 (or :45)
1:00 rest, check HR & take fins off
12 x 75 swim as follows, all @ 1:15; desc 1-4, focus on 4 UDK's off each wall
1-4, fly/back/breast
5-8, fly/breast/free
9-12, fly/free/fly
1 x 600 as follows:
75 drill choice/swim choice (same stroke as first 25), then 3rd 25 is blow it out the back fly drill
Last 25 of each 100 is swim fly, build to FAST, FROM A DIVE
1:00 rest, check HR
Until 7:30, finish up with...
"out & backs" with a partner, as many as 6 per lane (I'll explain)
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. REMEMBER, NO DRYLANDS ON TUESDAY NIGHT (Halloween). Have a great day!
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