1 x 600- 300 swim free, 200 reverse IM drill, 100 choice kick on back
1:00 rest
With fins, 3 sets of:
4 x 25 @ :35 fly drill (1st round, 3k 1p; 2nd rd- 1/2 ra 1/2 la fly; 3rd rd- blow it out the back drill)
2 x 75 dolph kick on back- increase speed (decrease amplitude) by 25's- @ 1:30
2 x 50 swim/kick fly (by 25's) @ 1:00, desc 1-2
No rest between sets, check HR after each round.
Take fins off after 3rd set.
12 x 100 @ 1:40 in sets of 3 (Lane 1 can go @ 1:45; some @ 1:35 if there is room):
1- 25 swim fly, 75 swim free br 3/5/3 by 25's
2- 25 swim fly, 50 swim free br 3/5
3- all kick IM order (by 25's) with boards
No rest between sets of 3, check HR after #15
With boards, until 6:00 p.m.,
1 x 200 kick @ 3:45- get time; 1st 100 on back, 2nd 100 w/boards, FAST
5 x 50 kick-
1-3 @ 1:10 (1&2 on back, FAST, #3 breast kick with boards)
4-5 on back, @ :10 rest- get time for 100, both are FAST!
1 x 100 kick FAST for time with boards @ 2:30
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the March meets. Have a great day!
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