1 x 900- 400 swim freestyle, 500 drill/kick on back by 50's (odd 100's primary stroke, even 100's in 4th best stroke, NO FREE)
1:00 rest
Warmup as you feel for 15 minutes; then...
9 x 50 @ :55-
1&2, choice drill in 4th best stroke, 25 swim from a dive build to FAST in 4th best stroke
#3- all kick on back with FAST turn & breakout, focus on UDK
Check HR
Break into groups for vertical kicking with med balls...don't let that ball get wet!
Warmdown with 75's pull free with shnorkels @ 1:10-
1&2, 50 STRONG, 25 smooth;
3&4, 25 STRONG, 50 smooth
5&6, 25 smooth, 25 drill, 25 smooth
2nd round of 6 (if there is time) is NO FREE (no shnorkels, either).
Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
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