1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 75 @ :10 rest- 25 choice skulling, 25 ra2 la2 free drill, 25 body position kick ("bpk")
9 x 100 as follows:
1-2, 50 drill/swim- build swim to FAST turn, then 50 kick- all @ 1:45
#3- all kick, 50 breast 50 free- get time & desc 1-3 (2nd round on back, 1st & 3rd with boards)
Check HR after #9, then...
5 x 200 kick @ :20 rest- 100 on back (choice- focus on UDK), 100 IM with boards; desc 1-5
1:00 rest, check HR again
With fins:
16 x 25 drill- breaststroke; 1&2 are choice drill, 3&4 are 2 dolph kicks 1 pull (focus on insweep closer to surface)
Take fins off & finish up with...
20 x 100 in sets of 5:
1 x 100 swim 25 breast/75 free (br 3) @ 1:30
1 x 100 swim 50/50 @ 1:30
1 x 100 swim 75/25 @ 1:30
1 x 100 swim/kick breast by 50's @ 1:40
1 x 100 swim free br 3 @ 1:10
1:00 rest after 1st & 3rd sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- don't blow it off just because it's the first day- establish good habits early on in the year and you'll make it easier for you to be successful. Have a great day!
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