1 x 600- 300 swim freestyle, 300 reverse IM- all drill today
1:00 rest
Talk about Butterfly
Fly drilling (some sets with fins, some sets no fins):
12 x 25-
1-3 drill (different by round) @ :40
#4- always kick FAST on back @ :20- focus on small FAST UDK's to 8y
Everybody together, no fins:
12 x 75 @ 1:30-
25 fly pull with free kick, 25 kick free on back (FAST UDK's to 8y), 25 kick breast with boards
Until 6:30p-
3* x "out & backs" kick with boards @ :40 (*go 4 UDK on stomach @ :45 in even rounds)
1* x 100 @ 1:45- 25 fly pull free kick, 75 kick on back, focus on small FAST UDK's to 8y (*add 1 x 100 each round up to 3, then back down to 1; desc 1-2, 1-3 & 1-2)
No rest between sets, check HR after last 100 in each round.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Be sure to remind your parents about the Meet&Greet with the dryland trainers on Saturday (immediately following the workout). Have a great day!
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