1 x 600- 300 swim freestyle, 3oo reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
With fins,
6 x 50 @ 1:00- 25 6ks back drill, 25 kick on back with hands hands pointed toward ceiling
8 x 25 sit & spin back drill @ :35- except #'s 3&6 are kick FAST on back @ :20
6 x 75 @ 1:20- 25 choice back drill, 50 swim back descend 1-3's
1:00 rest, check HR & take off fins
8 sets of:
1 x 125 @ 2:15- 25 catchup free drill, 25 6k/3str back drill, 50 swim back (neg split), last 25 dolph kick on side
1 x 100 swim-
odd rounds, swim free, except 3rd 25 is swim backstroke, @ 1:20 or 1:35
even rounds, swim backstroke, except 3rd 25 is swim freestyle, also @ 1:20 or 1:35
No rest between sets, check HR after 8th set.
Until 7:30p, finish up with...
3 x out & backs- all kick w/boards @ :45, free & dolphin kick (forward ss at midpool), except #2 is free/breast
1 x 50 kick FAST for time on back- focus on UDK past flags & FAST turn, @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Get excited for our holiday training. Have a great day!
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