1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill- by 25's
1:00 rest
With fins- fly drilling with fins ("blow it our the back," fly pull free kick, 1/2 ra 1/2 la) by 25's
Finish with out & backs (alternating with), 50's fly swim/kick
1:00 rest, check HR & take fins off
18 x 75 in sets of 6 as follows:
1-2, 25 swim fly, 50 swim backstroke
#3- swim free br 3/5/3 by 25's
4-5, swim 25 fly, 50 back
#6- all kick on back, FAST- focus on UDK past flags
1:00 rest after 2st round of 6, check HR; NO REST between 2nd & 3rd round of 6
Lane 2 go @ 1:10/:55/1:10 @ 1:30
Lane 1 go @ 1:15/1:00/1:15 & 1:30
Check HR again after #18
After #18, :30 rest (check HR), then...
50's in primary stroke, alternating 1 drill & 1 pace, 1 drill & 2 pace, 1/3, 1/4, then back down- all @ 1:00
With boards, finish up with...
24 x 25 @ :45- "the usual," only it's all kick (odd rounds go with boards, even rounds on back)
*For odd rounds with the boards, the 2nd 25 (build to FAST) is TOMBSTONE KICK
100 easy drill before you get out. Do an excellent job in school today, get excited for RACE DAY tomorrow. Please remind your parents about COFFEE tonight at Panera. Have a great day!
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