1 x 300- swim free/reverse IM drill/kick on back, by 100's
1:00 rest
9 x 50 in sets of 3-
1-3, drill/kick by 25's @ 1:00, focus on feeling the water & 4 UDK's
4-6, drill/swim by 25's @ 1:00, same good feel for the water
7-9, swim/kick by 25's @ :50- build 1st 25 into a FAST turn, then strong kick (4 UDK's!)
3 sets of:
5 x 25 breast pull with free kick drill @ :40, except #3&5 are all kick FAST @ :30
1 x 150 swim back/breast by 25's, desc 50's 1-3 (3rd set go by 75's)- good tempo on backstroke, big kick on breaststroke
:30 rest between sets, check HR
If there is time, finish up with...
50's swim/kick by 25's with FAST TURNS & BO's, all @ :50, except every 3rd 50 is all kick, @ :50
Warmdown a bit before you get out. Do some reading today, offer to help around the house & be sure to wear your sunscreen if you have to be outside today. Same schedule for Friday here at CCoF. Have a great day!
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