1:00 rest
12 x 25 @ :35-
1&2- breast pull with free kick
#3- kick on back, small FAST UDK to halfway
15 x 50 in sets of 5-
1&2- choice drill/kick breaststroke @ 1:00 (all breaststroke)
3, 4 &5- swim breast/free by 25's @ :55 (get :05 faster by round)
1:00 rest, check HR
6 x 200 kick as follows:
Choice on back, focus on 4 UDK off each wall, all @ 3:40; except...
#1 & 4, 3rd 50 is FAST breast kick with boards
#2 & 5, 2nd 50 is FAST free kick with boards
#3 & 6, 1st 50 is FAST dolphin kick with boards
1:00 rest, check HR
3 x 5-minute swims freestyle (with shnorkel) @ 6:00, keep track of yardage and increase from #1-3
If there is time, from mid-pool...
Work on IM transition turns.
100 easy drill before you get out. Do an excellent job with your HW and start thinking about your long course goals. Have a great day!
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