1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 100 @ 1:45 as follows:
odds- 50 6ks back drill, 50 choice drill NO BACKSTROKE
evens- 50 swim backstroke (build into the turn, then FAST 2nd 25), 50 kick on back IM order by 25's- kick is moderate, but the UDK's off the wall to the breakout are FAST
9 x 75 in sets of 3-
1&2- 50 swim back/breast by 25's, then last 25 is choice drill @ 1:15
#3- kick with boards, 1st 25 Tombstone kick free, 2nd 25 "eggbeater" breaststroke (if you can), last 25 dolphin kick, @ 1:30
After #9, check HR, then finish up with...
1 x 25 TOMBSTONE KICK FREE- everybody go together & race back to the other end!
1:00 rest, check HR
18 x 25 @ 1:00- "over/unders" as follows:
Break into two groups (at opposite ends of the pool);
one group (at our starting end) swims OVER the surface down to the other end (the LG Office end);
The other group (starting at the LG Office end) does dolphin kick UNDER
the surface back down to our starting end. If you need to take a breath
on the "UNDER," take it quickly & get right back underwater to
finish the 25.
Alternate back & forth (swimming when you're at our starting end,
underwater dolphin kicking when you're at the LG Office end
Here's the catch: everybody leaves at the same time- so the "unders" really have to be UNDER, or else you're going to smash into the others who are swimming "over" the water.
Change strokes (on the "over" 25's- the swim 25's) after every 6; all "unders" are UDK.
Lastly, these are all FAST- 1:00 gives you LOTS of rest, so make them FAST.
1:00 rest, check HR
Until 6 p.m., finish up with...
With shnorkel &(pull buoy) when pulling-
3 x 50 swim @ :50, 1 pull @ :50
2 x 50 swim @ :50, 2 x 50 pull @ :50
1 x 50 swim, 3 x 50 pull- all @ :50
Then do a second set, all @ :45.
If there is time, try a round @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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