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 (different by round, start with 3k 1p)
2 x 75 dolph kick on back- increase speed (decrease "range") 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.
15 x 100 @ 1:30 in sets of 3:
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 7:15 a.m.,
1 x 200 kick @ 3:30- get time, 2nd 100 should be FAST
5 x 50 kick-
1-3 @ 1:00 (1&2 on back, FAST, #3 breast kick with boards)
4-5 on back, @ :10 rest- get time for 100
1 x 100 kick FAST for time with boards @ 2:30
100 easy drill before you get out. Do an excellent job in school today, get excited for the March meets. Have a great day!
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