1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK's
1:00 rest
With fins, 2 sets of:
2 x 100 @ 1:50- 50 drill (25 free drill, 25 NO FREE drill)/50 kick on back build (UDK's!)
1 x 200 @ 3:40- swim/kick by 50's, neg split each 200; 1st set is free, 2nd set is NO FREE
No rest between sets
Check HR after 2nd set, then take fins off
3 sets of:
7 x 50-
1-6, odds are 25 BPK (body position kick), 25 choice drill @ 1:15 (no rush here); evens are swim @ :50 (same stroke as the drill on the odds)
#7- all easy choice skulling, bend elbows & feel water on hands & forearms
Let everybody finish #7 before we start the next round of 7
Go free/primary NO FREE/4th best NO FREE by round
Check HR after #6 in each round
1:00 rest after 3rd set
Until 7:30a, finish up with (odd rounds with fins, even rounds NO FINS):
2 x out & backs @ :45- fly drill out, FAST dolphin kick back
2 x out & backs @ :35 swim/kick fly
1 x 100 kick FAST for time (odd rounds with fins on back; even rounds NO FINS with boards
:30 rest between rounds to put on/take off fins
100 easy drill before you help with the lanelines. Do an excellent job with school today and think about your goals for the SCY season. Have a great day!
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