1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
All @ :10 rest
6 x 100- odds are drill/kick; evens are drill/swim- all by 50's, go 3 free, 3 primary stroke NO FREE
Everybody together:
3 sets of:
2 x out & backs @ :45- fly pull with free kick drill, forward ss, then kick FAST on back back to the wall
1 x 50 swim fly- build to 15m, then FAST to 2nd 15m marker, then choice fly drill to the end- @ 1:00
No rest between sets, check HR after 3rd set.
6 sets of:
3 x 50 swim @ 1:10 "descend" 1-3: go 15/35; 35/15, then all swim FAST @ #3
1 x 100 swim/kick FAST (BROKEN)- kick is with boards
1:00 rest between sets, check HR.
With fins, finish up with...
150's swim descend 1-3's @ 3:00- 1st set is free, 2nd set is primary NO FREE, 3rd set is choice....if we get to a 4th set, it will be kick!
6 x 50 easy swim (build)/drill by 25's @ 1:05 to warmdown.
Drink plenty of water this weekend & wear your sunscreen. REMEMBER, DRYLANDS TOMORROW IS NOW FROM NOON-1:00 P.M. I'll email your parents later today. Sunday Morning here at 8:30 a.m. Have a great day!
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