1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
With fins:
6 x 25 @ :35- breast pull with free kick
6 x 75 @ 1:20- 50 2 dolph kicks 1 pull breast with flip turns, 25 6ks back drill
8 x 25 @ :40- sit & spin back drill, except #3&6 are UDK FAST @ :20
Check HR, take fins off...
Everybody together...
6 x 50 swim/kick backstroke desc 1-3's @ :50
8 x 50 swim back/breast by 25's @ :55 (1-4) or :45 (5-8)
6 x 50 swim/kick breaststroke desc 1-3's @ :55
1:00 rest, check HR
4 sets of:
1 x 75 kick (50 with boards, 25 on back) @ 1:15
2 x 100 kick on back (2nd 25 breast kick with boards @ #1, 1st 25 dolph kick with boards @ #2) @ 1:40
1 x 75 kick (25 on back, 50 with boards) @ 1:15, faster than 1st 75
6 x 25 kick with boards (middle 2 on back), odds FAST @ :20, evens 15/10 @ :40
1 x 200 swim IM, last 50 kick free on back (4 UDK's!), get time & desc 1-4
Check HR between rounds
9 x 250 swim free (middle 3: backstroke or IM, okay) desc 1-3's (Distance, @ 3:00, 2:50 & 2:40 by 3's),
MAKO- fins on for the USUAL, modified
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend (or, for holiday training!). Have a great day!
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