1 x 900- 100 drill, 200 swim/kick by 25's- free/choice/NO FREE by 300's
1:00 rest
6 sets of:
1 x 50 drill
1 x 50 swim/kick by 25's (focus on UDK's to 8 yards)
1 x 50 swim
1st/4th sets free
2nd/5th sets choice
3rd/6th sets primary NO FREE
1st 3 rounds @ 1:00-:50-:40
2nd 3 rounds @ :55-:45-:35, by 50's
1:00 rest, check HR
Split into two groups...
With 'chutes, 2 rounds of:
4 times 20/20-
:20 on/:20 off swim (build kick first, then add arms & really feel that water)
From a dive, 2x-
1 x 25 swim at 200 setup
1 x 25 swim - 15 all out FAST, 10 easy
With boards:
3 x 25 partner kick races with forward ss @ midpool, @ 1:00
Whomever loses 2 of the 3 goes a 50 kick with boards, and the winner of 2 kicks on their back :05 behind the first person (the loser of 2)- the person on their back catches the person with a board, the person on the board has to go a single 50 race from a dive in their 4th best stroke, FAST!
Everybody should get 3 or 4 rounds of partner kick 25's in...
Warm down a bit before you get out so you're ready for RACE DAY tomorrow morning. Remember, next Thursday (and every other Thursday after that), we'll get out 15 minutes early to talk over the next couple of weeks- meets, workouts, Drylands, school, travel plans, etc...Be sure to do your HW tonight, you'll have school tomorrow. Have a great day!
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