1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK's!)
1:00 rest
12 x 50-
odds- drill choice @ 1:10
evens- kick (UDK's past the flags!)/swim by 25's @ 1:10
Go 4 free, 4 primary, 4 4th best stroke NO FREE
Check HR, 1:00 rest
3 sets of:
1 x 300 swim free/NO FREE by 50's- FAST turns, check HR
2 x 100 swim/kick free by 50's desc 1-2 @ 1:50 (go primary stroke in 2nd set and 4th best stroke in 3rd set- 3rd round these are @ 2:00)
Check HR after each round, 1:00 rest after 3rd set
With fins:
50's fly drill @ 1:00 or 1:10 (1st 6 will be fly pull free kick, except #4 is all kick FAST @ :50)
Different fly drill for subsequent rounds of 6 x 50
Until 7:30a, finish up with...
75's kick (we'll mix up kick), last 25 is always FAST, @ 1:40
Warmdown a bit before you help with the lanelines. Do an excellent job with school today and get excited for BOOT CAMP next week. Have a great day!
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