1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 sets of:
4 x out & backs @ :45- breast pull free kick/forward ss/kick on back FAST
2 x 50 kick on back @ 1:15 desc 1-2
4 x out & backs @ :45- sit & spin back drill/back turn/kick free head out
2 x 50 kick with boards @ :10 rest, desc 1-2
Check HR after each round & wait for the group to finish
3 x 100 swim free/drill choice @ 2:00
1 x 200 swim/kick by 50's, neg split @ 4:00
3 x 100 swim free FAST TURN/swim choice NO FREE @ 1:50
1 x 300 swim/kick by 50's desc 100's 1-3 @ 5:30
3 x 100 swim free br 3 @ 1:40 (desc if possible)
1 x 400 kick- 100 on back, 100 with boards- check time at 200 & make 2nd 200 FASTER
1:00 rest, check HR
With fins:
4 x 50 fly drill/dolph kick on side by 25's @ 1:10
4 x 50 kick FAST on back @1:00
4 x 50 fly drill/kick on opposite side by 25's (skulling out front- okay) @ 1:10
4 x 50 kick FAST with boards @ :55
4 x 50 swim fly desc 1-4 @ 1:15
Check HR & take fins off
9 x 100 desc 1-3's @ 2:00 as follows-
25 swim fly, 50 swim-kick with FAST turn (first round of 3 NO FREE), last 25 choice drill
If there is time...
1 x 600 swim free with shnorkels, desc 200's 1-3 to something JUICY!
Help with the lanes before you get out. Do an excellent job with school today & get excited for BOOT CAMP next week. Have a great day!
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