1 x 600- 300 swim free, 300 reverse IM drill- your choice, mix it up
1:00 rest
With fins:
12 x 25 @ :35 fly pull with free kick- except #'s 3, 5, 7 & 9 are kick FAST @ :20
1:00 rest, take fins off
3 sets of:
4 x 25 kick with shnorkels & boards @ :45 (@ :35 in 2nd set, @ :25 in 3rd set), all FAST
6 x 75 @ 1:10 as follows:
1-2, swim free with shnorkels desc 1-2
3-4, swim IM (NO FREE) desc 1-2, NO SHNORKELS
5-6, 25 swim fly, then 50 kick on back- focus on UDK's
:30 rest between sets, check HR
4 sets of:
4 x "out & backs" @ :40- different from round to round (swim in odd rounds, kick in evens)
1 x 300 swim free, get time & desc 1-4
****With shnorkels in even rounds!)
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Be sure to fuss over your mum tonight & get excited for a big week in the water. Have a great day!
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