1 x 1000- 200 swim freestyle, 200 reverse IM drill, 200 choice kick
1:00 rest
2 sets of:
3 x 50 kick on back @ :55, focus on small, FAST UDK's off wall
:15 extra rest, get ready...
4 x 25 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
3 x 50 kick on back @ :55- as above, focus on UDK's
:15 extra rest
25/50/25 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
3 x 50 kick on back @ :55- UDK's
:15 extra rest
2 x 50 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
NOTE: there is no extra rest between 1st & 2nd round; after 2nd set, get right into...
3 x 250 @ :10 rest-
1&2, swim free w/shnorkels (paddles, buoys optional)- desc 1-2
#3, go 5 x 50 in primary stroke @ 1:00- odds swim (build to turn)/drill; evens are drill/swim dps
1:00 rest
2 sets of:
2 x 50 swim at 200 GP @ :15 rest/1 x 50 drill @ 1:00/2 x 50 swim at 200 GP @ :15 rest
1 x 50 swim at 200 GP @ :15 rest/1 x 50 drill @ 1:00/3 x 50 swim at 200 GP @ :15 rest
1 x 50 drill @ 1:00/4 x 50 swim at 200 GP @ :15 rest
NOTE: go one set primary stroke (NO FREE) and one set free; take 1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your March meet. Have a great day!
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