1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 restTalk about "I to Y" breaststroke drill- head down until the insweep
With fins, 4 sets of:
3 x 25 "I-Y" breaststroke drill @ :40, feel water on hands, don't rush
2 x 150 breast pull with dolph kick & flip turns @ 2:40, desc 1-2
Check HR & 1:00 rest between 2nd & 3rd sets, rotate 1 spot
3 sets of:
4 x 50 swim breast/free by 25's @ :50, except 3rd 50 is swim/kick on back by 25's
1 x 75 swim all breaststroke- big kick drives the first 50, then pick up tempo (w/same big kick) on last 25
Check HR after 2nd set, rotate 1 spot
4 sets of:
4 x out & backs @ :40
4 x 25 kick all FAST @ :45 (even rounds all @ :35) with boards
1 x 100 kick FAST for time on back, focus on 4 small FAST UDK's off the wall
Rotate 1 spot after 2nd set, check HR
Wear your mask all the way to the car, and do an excellent job in school today. Remind your parents to look for Teresa's email later this morning about the drylands. Have a great day!
Distance Group/College Group-
2 x 75 drill/drill/kick @ 1:20
1 x 125 @ 2:15- 50 swim/50 kick/25 skulling
2 x 75- as above
2 x 125 as above, desc the 100 swim/kick
2 x 75 as above
3 x 125 as above, desc the 10 swim/kick
Check Hr, then...
8 x 350 swim as follows:
150 swim smooth & strong, 50 drill, 150 swim FASTER
Go @ :20 rest after each 350
4 free, 2 NO FREE, 2 choice
Finish with as many rounds as possible-
5 x 25 drill @ :35, except #4 is an "out & back- all UDK, all FAST, @ :20
1 x 75 swim DPS/build/DPS, put a good stroke on this throughout
Check HR after each round
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