1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
With fins, 6 sets of:
1 x 75 @ 1:30- 50 choice back drill, but with FISH dolp kick drill to 15M, then 25 kick FAST
1 x 25 sit & spin back drill @ :40
No rest between rounds. Then continue right into...
8 x 50 as follows:
odds- 1/2 ra 1/2 la back drill @ 1:10- keep head still, feel full rotation on long axis
evens- kick FAST on back @ :50
1:00 rest after #8, check HR Then take fins off.
1:00 rest
15 x 100 in sets of 3 as follows:.
1- swim backstroke negative split (DPS/build by 50's) @ 2:00
2- swim FAST/choice drill backstroke @ 2:00
3- swim freestyle @ 1:25 (or Lane 1 @ 1:40)- you'll have to hustle to make this interval!
No rest between sets of 3, check HR after 1st 100 in each set
With boards for kicking, except where noted:
12 x 200 @ 3:45 as follows:
odds- 50 kick dolph/breast by 25's, 100 drill/swim in primary stroke NO FREE, last 50 kick FAST
evens- 50 kick fly, 100 kick back/breast by 50's on back (UDK!), last 50 kick free FAST
Except...
#4 is swim IM
#8 is swim backstroke, BIG negative split
#12 is swim free, BIG negative split.
Until 7:30, finish up with
"out & backs," all swim/kick with forward ss to 15M in 4th best stroke, except every 4th one is all kick with boards, @ :50
100 easy drill before you get out to help with the lanelines. Do an excellent job in school today and wear your sunscreen this weekend, enjoy your time off. Tuesday back here, but all week in the afternoons. Have a great day!
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