1 x 600- 300 swim freestyle, 200 reverse IM, 100 kick on back (UDK's!)
1:00 rest
With fins, 4*sets of:
3 x 30 backstroke drill @ :50 (3ra 3la in 1st & 2nd sets; sit&spin in 3rd & 4th sets)
1 x 75 @ 1:30- go 25 swim build to FAST TURN & breakout, then 25 kick FAST, last 25 choice drill
1 x 100 swim backstroke @ 1:45, get time and desc 1-4; check HR after each 100
No extra rest between sets
*NO FINS for 4th set
After 4th set, check HR and get right into the following:
1 x 300- 50 choice drill, 25 choice skulling (feel H2O on hands & forearms on the skulling)
NO FREE on the last 150 of this 300
1:00 rest, check HR again.
16 100 in sets of 4 as follows:
1&2- swim backstroke/breaststroke by 50's @ 2:00, desc 1-2 (@ 1:50 in 4th round, use fins if needed)
#3, all swim free br 3/5 by 50's @ 1:30 (Lane 1 @ 1:40); go @ 1:25 or 1:35 in 4th round
#4, all kick with boards (odd rounds straight kick @ 2:30; 2nd round is BROKEN, 25/50/25 all @ :10 rest. 4th round is 2 x 50 @ :15 rest). This kick is always FAST
If there is time...
Fly drilling with fins (different drill after every 5 x 50)
Warmdown a bit before you get out. Remind your parents that Drylands will start next Saturday, September 14; the team outfitter (SportFair) will be here today and tomorrow morning; and I'll be having a quick meeting for any parents who can make it tomorrow morning after workout. Get excited for our last LCM workout tomorrow morning. Have a great day!
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