1 x 600- 300 swim freestyle, 300 reverse IM drill
1:00 rest
With fins,
Big drilling on breaststroke- work on wide press & fast insweep back to the front; get flat at the end of each stroke, looking at the bottom of the pool
16 x 25 @ :40
3- breast pull with dolphin kick
1- FAST UDK as far as you can go on your back
4 sets of:
3 x 25 breast pull with free kick @ :40
1 x 50 kick FAST on back with 4 FAST UDK's, also @ :40
1:00 rest, check HR & take off fins
2 x 300- 50 fist free drill br3, 100 drill/swim choice by 25's
Check HR
KICKING-
4 rounds of:
1 x 50 drill/swim breast @ 1:00
1 x 50 swim/kick breast @ 1:00
1* x 50 kick FAST with boards @ 1:00+
*add 1 x 50 kick in each round
+each 50 that you add is :05 faster than the 50 before it!
After 4th round, get into...
50's kick @ 1:00, 1 easy 1 FAST, add 1 x 50 to the FAST 50's each round until you have to get out.
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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