1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling/drill/drill by 25's
1:00 rest
4 x 50 catchup free drill/choice kick on back @ 1:00- focus on keeping head still, feeling hips rotate
4 x 75 @ 1:20- 50 fist free drill br 3, 25 drill choice NO FREE; feel water on forearms on the fist drill
4 x 100 @ 1:45- 50 drill in primary stroke NO FREE, 50 kick on back- desc the kick 1-2's, focus on UDK.
:30 rest, check HR, then get ready...
9 x 50 swim free- 2 br 3/5 by 25's @ :45 (or @ :50 if needed), then 1 br 3 @ :35 (or @ :40)
9 x 50 swim IM order/free by 25's, go 2 @ :50, 1 @ :35 (or 2 @ :55, 1 @ :40); 1-3 are fly/free; 4-6 are back/free; 7-9 are breast/free- all by 25's
9 x 50 swim/kick on back by 25's as follows:
1-3 @ :55 (desc) fly/kick, then back/kick, then breast/kick by 25's
4-6 @ :50 (desc if you can), same as first 3 x 50's
7-9 @ :45- all free, unless you're feeling a little adventurous and you'd like to try IM (as above)
:30 rest to check HR, get shnorkels
With shnorkels, all @ :20 rest (and can use paddles for one of the 450's free):
1 x 450 swim free, desc the 150's 1-3 (can go hand touch at 300 to check time)
1 x 450 swim free as above (desc 150's, hand touch at 300), but FASTER
1 x 450 kick as follows:
150 IM order by 50's with boards
150 on back free (focus on UDK's past flags)
3 x 50 kick with boards in primary stroke @ :10 rest, all FAST
1:00 rest, check HR
If you have time...
Finish up with 50's "odds & evens" all @ :55 (go 6 in primary stroke, 4 choice- cycle through that until you have to get out- or up to 30 x 50; last 10 can be @ :50 if you'd like)
Odds- swim smooth, but FAST in & out of the turn;
evens- FAST breakout and FAST finish (1st & last 10 yards)'Make sure the fast part is FAST
100 easy drill before you get out. Thank your parents for getting to a pool today. I will miss working with all of you today, looking forward to our PMI and Test Set tomorrow (9:30-11:00 a.m. at Claude Moore). Have a great day!
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