1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on your back (UDK's!)
1:00 rest
With boards where noted, 3 sets of:
3 x 50 kick with boards @ 1:10, all partner kick:
1- build
2- 25M FAST, 25M easy
3- all FAST
1 x 100 kick BIG NEG SPLIT kick on back @ 2:30
2 x 100 swim/kick on back desc 1-2 @ 2:00
1 set free, then 1 set primary stroke, last set is 4th best stroke NO FREE
1:00 rest between sets to check your HR
With shnorkels & buoys:
20 x 50 pull free, 3 @ :55, 1 @ :45, 1 BREAST PULL WITH DOLPHIN KICK @ 1:10
With fins, fly drilling by 25's (sets of 6 x 25, different drills after each 6)
War,down before you get out. Do an excellent job with your HW and get excited for the SCY season. Have a great day!
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