1 x 600- 300 swim freestyle, 300 reverse IM drill
1:00 rest
8 x 25 @ :40-
odds are kick on back build (UDK to 8 yards!); evens are choice drill NO FREE
8 x 75 as follows:
1-4, 25 breast kick on back, 50 fist free br3 @ 1:20
5-8, 25 choice kick on back, BUT UDK ON STOMACH TO 1/2 WAY, then 50 drill NO FREE @ 1:20
Check HR, then...
20 minute swim- change strokes every 300 if you'd like
12 minute pull with shnorkels- 150 with paddles/150 NO PADDLES if you'd like)
8 minute kick- 100 on back (UDK's to 8 yards!), 50 with boards
1:00 rest between each, check HR
Quick talk about the meet:
The Good, the Bad & the UGLY
Until 6:30p, finish up with...
Out & Backs @ :40- go 4 with boards, 4 on back
150 swim choice after each round of 8, desc the 3 x 50's 1-3 to what you can.
Check HR after each 150.
Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Two weeks until we move outside, start buying sunscreen. Have a great day!
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