1 x 600- 300/300- all drill on the IM
1:00 rest
Talk about Backstroke drilling, then
12 x 25 in sets of 3:
1&2- sit & spin back drill @ :40
#3- FAST kick on back (UDK's to 8y!) @ :20
6 x 75 @ 1:20- 25 breast kick on back, 50 fist free br3, then...
Swim as you feel for 10-12 minutes- mix up the drilling & some kicking; then check HR
1:00 rest
3 sets of:
3 x 50 swim @ :55*- fly/free, then back/free, the breast/free by 50's
1 x 150 kick IM order/free by 25's- middle 50 on back (UDK's!), others with boards; get time & desc 1-3
:30 rest between sets
4 sets of:
4 x 25 @ :40 kick with boards-
1-build to FAST
2- 15/10
3- all kick FAST @ :20
4- 15/10
1 x 50 kick FAST for time on back @ 1:00
2 x 25 swim (NO FREE in even rounds) @ :40- build, then 15/10 by 25's
1 x 150 swim desc the 3 x 50 to something JUICY, @ 2:30
No extra rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure the 4thQ is off to a good start. More drilling tomorrow, not the usual Race Day. Please remind your parents about the Drylands Meet&Greet on Saturday. Have a great day!
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