1 x 600- 300/300- include some kicking on the IM
1:00 rest
Talk about Butterfly:
*Exhale through nose
*Lift & Drop your head to breathe in one motion
*Shoulders & Torso press forward & down to keep the dolphin motion going
3 sets of 12 x 25 (1 or 2 rounds with fins):
1-3, fly drill @ :40 (diff drill from round to round)
#4- all kick FAST on back @ :20 (@ :20 even without fins)
Check HR after #12 after each round
After 3rd set...
12 x 75 @ 1:20- 25 fly swim (build), 25 kick free on back (build), 25 breast kick w/boards FAST
1 x 400-
25 choice drill, 50 kick on back easy/FAST by 25's, last 25 from a dive, go FAST UDK as far as you can, then kick FAST to the end
1:00 rest, check HR
Until 7:30a, finish up with...
3 x "out & backs" kick with boards @ :40 (go 4 @ :45 UDK on stomach in even rounds)
1* x 100 @ 1:45- 25 fly pull with free kick, 75 kick on back (FAST UDK's to the breakout)-
*add 1 x 100 in each round up to 3 (desc), then back down to 1; desc these in the middle rounds 1-2, 1-3, 1-2 again)
Check HR at 7:25a, then...
150 easy drill/skulling by 25's before you get out.
Do an excellent job in school today. Regular workouts next week, but NO WORKOUTS for Sr. Silver the week after that (LCPS Spring Break). Have a great day!
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