1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling, by 25's
1:00 rest
Quick talk about backstroke-
Rotate on LONG AXIS;
Head stays still (look for eyebrows);
Roll hips evenly to maintain the tempo of the stroke.
With fins:
6 x 25 kick on back @ :40- odds are dolph kick, evens are free kick- feel difference on your short/long axis
6 x 50 @ 1:00- 25 ra 25 la backstroke drill
6 x 25 sit & spin backstroke drill- feel power from lower body, spin arms consistently
:30 rest, take fins off
8 x 75 @ 1:30-
25 3str-6k drill, 50 swim backstroke desc 1-3's
1:00 rest, check HR
16 x 100 as follows:
2- swim free br 3 @ 1:15 (desc if you can) or 1:20- should be tight interval!
2- swim back/breast by 50's (IM style) @ 1:40 desc 1-2 to something juicy!
No rest between sets of 4, check HR after #4 in each set.
8 x 25 @ :40- odds drill, evens swim some sort of easy/FAST or FAST/easy- maybe fly here?
TEST SET-
3 x 350 swim IM (75 of each, then 50 kick free with boards), desc 1-3 to all out FAST
Until 10 a.m., finish up with...
freestyle pulling- go 50 with shnorkels & paddles, then take paddles off & descend the next 2 x 50's.
100 easy drill before you get out. Do an excellent job with your HW this weekend- and with drylands today. Tomorrow night at Ida Lee, 6-7:30p. Have a great day!
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