1 x 800- 300 swim free/200 kick on back (UDK!)/300 reverse IM drill
1:00 rest
3 sets of:
1 x 125 @ 2:15- odd 25's choice drill, even 25's kick build
3 x 25 @ :45- FAST UDK as far as you can, then kick on back with arms toward ceiling
No rest between sets, check HR after 3rd set
1:00 rest
A wee bit of kicking...
36 x 100 kick in sets of 3 as follows:
1- 1st & last 25's kick FAST with boards, middle 50 choice- all @ 1:45
2- middle 50 kick FAST on back (focus on FAST UDK's to 8y), choice on 1&4 25's
3- all kick BROKEN, different from round to round, but all are filthy FAST!
After every 12th 100...
200 swim FAST, different from round to round
1:00 rest after each 200, check HR
Warmdown a bit before you get out, include some breaststroke kick on your back (really try to loosen up your legs). Do an excellent job in school today and get excited to race this weekend. Have a great day!
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