1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
Quick talk about the meet- the Good, the Bad & the UGLY
12 x 75 @ 1:30- odds & evens
Odds- 50 ra2 la2 free drill, 25 kick on back with arms toward ceiling
Evens- 25 kick free head out (hands stay streamlined), 25 choice drill in 4th best stroke NO FREE, last 25 is "6k-skulling on side," I will explain that drill
3 x 300 @ 5:30
1- 100 swim free br3, 200 kick on back (last 50 FAST with boards
2- 200 swim free br3, 100 kick on back (last 50 FAST with boards)
3- all swim freestyle br3, desc your stroke count by 100's
1:00 rest, check HR
With fins until 5:55p...
2 x 25 drill @ :40- different by round
1 x 50 swim/kick by 25's FAST @ :40- same stroke as 25's drill above
1 x 25 LUNGBUSTER dolphin kick on stomach as far as you can go @ :20
No rest between sets, check HR after each round
At 5:55p take fins off and go 1 x 100 easy drill choice. Do some reading tonight, drink plenty of water and get excited for our Championship meets next month. Have a great day!
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