1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK!)
1:00 rest
6 sets of (everybody together):
1 x 25 @ :40- "fish drill" to the breakout, then choice fly drill
1 x "out & back" butterfly- forward ss at 15 yards, all @ :40 (kick on back is dolph kick)
1 x 25 "body position kick" @ :50
1 x 25 swim fly build to FAST @ :35
No rest between sets of 6
Check HR after 6th set, then break up for drylands*.
*Did not have to do drylands today
4 sets of:
1 x 125- 25 kick on back, 100 swim free br 3/5 by 50's @ 1:50
1 x 100 swim/kick by 50's in primary stroke @ 1:40
1 x 75 swim IM (no free) @ 1:05 (gets :05 faster by round)
1:00 rest after 1st & 3rd set, check HR
Went 6 rounds of (no drylands):
1 x 50 kick BIG negative split kick @ 1:00- focus on UDK's past flags (gets :05 faster by round)
1 x 25 kick all out FAST (different by round) with boards @ :30 (interval may change by round)
No rest between sets.
After 3rd & 6th sets...
BROKEN 150 kick with boards: 75/50/25 @ :10 rest after 3rd set (get time), 3 x 50 @ :10 rest (after 6th set)- all with boards
Until 7:00 a.m., with fins finish up with...
6 x 25 @ :40- odds are 15 swim FAST, 10 yards drill; evens are swim build to FAST
1 x 100 swim FAST for time @ 2:00
No rest between sets, check HR before getting out.
100 easy drill before you get out. Do an excellent job in school today & get excited for workout tomorrow. Have a great day!
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