1 x 600- 300 swim free br 3, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
With fins:
8 x 50 @ 1:00- 25 breast pull with free kick, FLIP TURN, then 25 kick FAST on back- 4 UDK!
4 x 100 @ 1:50- 2 dolph kicks 1 pull, choice drill NO BREASTSTROKE- by 50's; do flip turns at every turn here
Check HR & take fins off, then get right into...
1 x 300- 50 breast drill (2 kicks 1 pull), 25 kick FAST free on back (UDK past the flags)
1:00 rest, check HR again
15 x 50 in sets of 3 (5 sets of 3 x 50):
1- swim breast/free by 25's @ :45 (or one lane can go @ :50)
2- swim/kick on back- all breaststroke @ :50 (or for that one lane go @ :55)
3- all kick FAST breast/free by 25's with boards @ :55 (or @ 1:00)
NO REST between sets of 3- all 15 x 50 straight through
Check HR after #15
Until 6:30 p.m.,
Partner kick 25's with boards @ :50-
go 4 half free kick- forward somersault @ midpool- half dolphin kick
then next 4 are half breaststroke kick- backwards somersault @ midpool- half free kick
100 easy drill before you get out. Do an excellent job in school today and wear your sunscreen if you have to be outside. Tomorrow morning at the OL, 5:45 a.m. sharp. Have a great day!
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