1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back- by 25's
1:00 rest
3 x 200 @ :10 rest- drill/kick on back by 50's- focus on feeling the water on hands, holding bodyline & UDK's
9 x 50 @ 1:00-
1&2- swim (build to FAST TURN)/drill by 25's
#3- kick FAST on back- focus on UDK's to 8M
1 x 300- 50 swim build to FAST TURN/then dps (by 25's), 25 kick on back build to FAST
:30 rest, check HR
Everybody together...
4 sets of:
4 x "out & backs" kick @ :40 (free/dolph for 1st 2 rounds, then dolph/breast for last 2 rounds) with boards- forward ss for 1st 2 rounds & backward ss for last 2 rounds
1 x 50 kick FAST for time on back, @ 1:00- this 50 is choice kick
1:00 rest after 4th set, check HR
6 sets of:
4 x 50 swim at 200 Goal Pace @ 1:10 (odd rounds are primary stroke; 2nd round is free, 4th round is 4th best stroke, 6th round is choice)
1 x 100 @ 2:00- 50 kick FAST with boards, 50 drill (drill is whatever stroke you're doing in the next round)
No extra rest between sets, check HR when you can.
If there is time...
50's pull free with shnorkels & choice equipment (paddles, buoys or bands)-
3 @ :55, 1 @ :45
3 @ :55, 1 @ :40
3 @ :55, 1 FAST for time!
(Repeat if possible)
Warmdown a bit before you get out, be sure to help with the lanelines before you go. Do some summer reading today, offer to help around the house- and put on some sunscreen just so you're getting in the habit of doing so. This afternoon at CM, tomorrow morning at Broadlands. Have a great day!
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