1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's, focus on UDK's
1:00 rest
2 sets of:
1 x 200- 2k1p breast drill/skulling by 25's (go breast pull free kick in 2nd round)
Everybody together...
4 x 50 6ks back drill @ 1:00 (go ra3 la3 back drill in 2nd round); head still, good rotation
2 x 75 swim 50 back (tempo) 25 breast (kick drives you!) @ 1:20 desc 1-2 (1:10 in 2nd round)
Check HR after each round
8 x 100 as follows:
2 x 1/2 pool sprints @ :40- partner kick with boards
1 x 25 kick all out FAST @ :20- partner kick with boards
Winner goes 2nd for...
1 x 50 kick FAST on back @ 1:00
No rest between sets, check HR after each 50
3 rounds of:
3 x 150 swim free br3 or 4/2 @ 2:00- desc to what you can (2:10, if you have to)
1 x 175 swim free br3 or 4/2 @ 2:00 (2:10 if 150's @ 2:10)
3 x 75 swim IM @ 1:10 (NO FREE) desc 1-3 (1:15, okay)
1 x 125 swim IM (last 25 kick free on back) FAST
Check HR after each round, 1:00 rest between sets, start together as a team
Until you have to get out...
3 x 50 swim at 200 GP @ 1:00
1 x 50 drill @ 1:00 (same stroke)
3 x 50 swim @ 200 GP @ :10 rest
1 x 50 kick FAST for time with boards
Check HR, 50 drill PERFECT (use legs)
No more than 1:00 rest between rounds, keep it moving...
Distance, go 100's @ 1:40 & :15 rest, with 50 drill & 50 kick as written
Warmdown a bit before you have to get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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