1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
2 sets of:
6 x 25 @ :40- 2 dolph kicks 1 pull breast drill (breast pull with free kick in 2nd set)
4 x 50 swim breaststroke build to FAST turn/kick FAST on back @ :55- kick is choice; go @ :50 in 2nd set
No rest between sets, check HR after 2nd set, then put fins on...
With fins, 3 sets of:
6 x 75 breast pull with dolphin kick and FLIP TURNS @ 1:10 (1-3) or 1:20 (4-6), desc 1-3 & 4-6
3 x 50 kick @ :40 on back, 4 UDK's off each wall (with boards in 2nd set)- hustle here!
3 x 100 swim back/breast by 50's @ 1:40 descend 1-3; good UDK's, focus on tempo on the backstroke
:30 rest between sets to check HR & get water.
Until 6:00p, finish up with...
50's swim free with shnorkels, 3 @ :50, 1 @ :40- do your FLIP TURNS!
:30 rest after every 9 x 50 to check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Be sure to thank Susan for the workout & have a great day!
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