1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
TEAL:
With fins-
6 x 50 @ 1:05- 25 3 kicks 1 pull fly drill, 25 dolph kick on side
6 x 50 @ 1:05- 25 fly pull with free kick, 25 choice drill (does not have to be fly)
Take fins off, then get right into...
1 x 300- 25 "blow it out the back" drill, 25 swim fly (build), 25 choice fly drill, 25 choice
1:00 rest
3 sets of:
4 x 50 pull free with shnorkels & choice equipment (paddles okay) @ :55- gets :05 faster by round
4 x "out & backs" swim/kick fly (flip turn at 20M), same interval as the 50's free pull
:30 rest between sets to check HR
After 3rd set...
1 x 450 swim free, desc the 150's 1-3
1:00 rest, check HR
With fins, finish up with (repeat until 5:58 a.m., then 1 x out & back easy drill):
4 x 25 @ :40- the usual
1 x 50 @ 1:00 kick FAST for time with boards- just one 50 here, make it JUICY.
Remember, early again tomorrow here at the Big Pool, then afternoon workout at DS at 4:30, then drylands tomorrow night. Wednesday Morning we're at One Loudoun. Drink a lot of water & wear your sunscreen today- get excited to race this weekend. Have a great day!
Seniors-
30/20/10-
What did you like about the meet?
What didn't you like about the meet?
Focus on Body alignment/hip rotation
Feel water on forearms
Early week this week, keep track of the schedule!
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