1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling, by 25's
1:00 rest
9 x 100 @ 1:45-
odds- 50 ra2 la2 free drill, 50 kick free on back with FAST backstroke turn & breakout
evens- 25 catchup free drill (build kick to JUICY), then 75 drill/swim/drill by 25's in primary stroke
3 x 150 @ 2:45- 50 swim in primary stroke, 100 kick (50 on back, 50 with boards), desc 1-3
1:00 rest, check HR
18 x 100 kick in 3 sets of 6 as follows:
odds- go 4 x 25 kick with boards @ :35 (15/10), except #3 is all out FAST @ :20
evens-
#2 is kick 50 with boards/50 on back @ 1:45;
#4 is all kick on back @ 1:30- focus on UDK's!
#6- always some sort of BROKEN KICK with boards, all @ 2:30
Go 6 dolphin kick, 6 breast kick & last 6 free kick
Warmdown a bit before you get out. Do an excellent job on your HW tonight & get excited for our LCM meets this summer. Have a great day!
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