1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back- by 50's
1:00 rest
During workout this morning, think about what you liked best from the SCY season, and what you liked the least from SCY. We'll talk about it before the end of workout today.
4 x 50 catch-up free drill @ 1:00- steady head position, finish stroke & let hips roll evenly
4 x 75 @ 1:25- 25 kick on back- heady still, feel hips roll evenly, then 50 ra2 la2 free drill/choice drill by 25's
2 sets of:
3 x 125 @ 2:20- 50 swim/kick free by 25's (UDK's past flags), then 75 drill/swim/drill by 25's NO FREE
2 x 75 @ 1:10- swim/kick/swim by 25's (same stroke you did at the end of the 125's), descend 1-2
1 x 125 kick- 25 on back (UDK), 100 IM kick by 25's with boards
1:00 rest between sets, check HR
8 x 25 kick on back, focus on UDK- small & FAST- to mid-pool, then choice kick to the end, @ :45
8 x 25 partner kick with boards @ :45
odds- choice kick with forward somersault at mid-pool;
evens- breast kick/backwards somersault at mid-pool/dolphin kick to the end
1 x 400 as follows:
75 kick on back, IM order by 25's
25 swim choice (NO FREE) build to what you can
1:00 rest, check HR
Talk about what you liked best & least from SCY season.
If there is time, finish up with...
50's swim @ :55- 2 free br 3, 2 swim IM order by 25's
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the long course season. Have a great day!
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