1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back- by 25's
1:00 rest
2 sets of (1st set with fins):
Dolphin kick drills-
Body position kick ("BPK")
Fish Drill ("Fish")
Guppy Drill ("Guppy")
After 2nd set...
3 x 300 kick on back (middle 100 is always IM kick by 25's with boards) desc 1-3 @ 6:00
1:00 rest, check HR
6 sets of:
4 x 50 kick with boards @ 1:10 (#3 @ :55)
2 x 50 kick on back @ 1:00- big UDK's off each wall
2 x 50 kick with boards desc 1-2 to FAST @ 1:15
After even sets:
#2- 200 swim free br 3 BIG neg split
#4- 200 swim in primary stroke NO FREE, BIG neg split
#6- 200 kick all out FAST for time
1:00 rest after each 200, check HR
Until we have to take the lanelines out, finish up with...
"Out & backs" in 4th best stroke @ :45- all FAST with forward ss at 15M mark (every other set of 4 can be free); these are swim out, kick back
100 easy drill before we help take the lanelines out. Do an excellent job in school today and drink plenty of water. Have a great day!
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