1 x 600- 300/300, be sure to get some kicking in on the IM & focus on UDK's
1:00 rest
Talk about Butterfly (AGAIN...get it, it's pretty important- that whole "front of the IM" thing)
8 x 25 @ :40- odds are choice drill, evens are blow it out the back fly drill
4 sets of:
1 x 100 @ 1:45- 25 fly pull w/free kick, 50 kick on back neg split (UDK's to 8y), 25 drill NO FLY
1 x 125 @ 2:15- odd 25's, swim (same stroke as last 25 drill on 100 above) desc 1-3, even 25's kick build (focus on small FAST UDK's to 8y)
No rest between sets, mix up drill & swim throughout set if you'd like
Check HR after 4th set
6 sets of:
2 x "out & backs" kick on stomach @ :40- forward ss at 10y, then UDK on back
1 x 50 kick BIG neg split @ back @ :50
No rest between sets, check HR after 6th round. Focus on small FAST UDK's throughout the set
It's time for the "Kicking Olympics!"
Until 7:30a, go through the following:
3 x 50 @ :55- different from round to round, but always some sort of IM & kicking
1 x 100 kick FAST @ 2:00*- gets :05 faster by round
*whomever is fastest on the 100 in each round, gets to sit out the 50's in the next round; whomever is the "last person standing" on the 100's (i.e., you made the 100 kick on 1:15 and nobody else did), you'll get a Subway gift card from me!
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race LCM. Have a great day!
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