24 lengths warmup- 4 drill, 2 swim (go 12 free, 12 NO FREE)
1:00 rest, check HR
Watch for markings on the wall or ceiling to get a sense of when you're close to the wall; be mindful of the water depth, as well...
9 times x 2 lengths @ :10 rest, go 2 drill/kick on back, then 3rd is all kick easy/FAST by length
6 lengths, drill/skull by length, feel water on hands & forearms & be aware of markings on the pool floor to help you get a sense of where you are in relation to the wall
:30 rest, check HR
9 x 16 lengths @ :20 rest
1-2, swim, go open turns if the pool is too shallow to turn; go 2 lengths smooth, 2 lengths build
#3- all kick, 1/2 of each length is FAST UDK, 2nd 1/2 is kick free head out
Check HR after #'s 3, 6 & 9
1:00 rest after #9
Finish up with...
24 times 2 lengths in sets of 6, all @ :10 rest
1-2, go swim build/drill by length
3-4, all swim FAST with FAST TURN (if possible)
5-6, all kick FAST, UDK as much as possible; if too shallow, use boards & go all FAST
:30 extra rest after each round of 6, check HR
Warmdown a bit before you get out. If this is going to work for you I can meet you out there tomorrow morning about 9a or so, and we'll focus on kicking. I wanted today to be primarily swimming so you can (hopefully) keep your feel for the water. Stay positive, stay focused and use your time wisely. This won't last forever & it's important we're ready to train the day it ends. Remember, you only get what you can handle. Have a great day!
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