1 x 600- 300 swim free, 300 reverse IM drill
1:00 rest
2 sets of:
6 x 25 @ :40- odds, choice breast drill, evens are fish dolph kick drill (halfway UDK!)
4 x "out&backs" all UDK @ :45, forward ss at midpool
5 x 37.5 kicks all out FAST @ 1:15- 25 is with boards, 12.5 is FAST UDK
2 mins VDK- arms dry throughout- go easy/FAST by :15 increments
5 x 37.5 swims all with big kick & ROCKET FAST turns
2 mins VDK- as above
4 x UDK turns @ 1:00
1:00 rest between sets, check HR
1st 25 is always kick....
15 x 125 as follows (will adjust intervals by groups)
1-5, 25 kick 100 swim free
6-10, 25 kick 100 swim IM
11-15, 25 kick 100 swim primary stroke (25 build, 25 drill to hand touch, 50 swim FAST)
With shnorkel & boards...
3 sets of:
1 x 300 swim free with shnorkel @ 3:30 (Distance), 3:50 (some Jr. Gold & Sr.'s) or 4:15 (others)
1 x 300 swim free with shnorkel @ 3:50 (Dist) or 4:15 (some JrG & Sr.'s) or 4:30 (others), desc 1-3 to something juicy!
3 x 50 kick with shnorkels & boards, all FAST @ 1:00 (@ :10 rest in 2nd set)
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
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