1 x 600- 300/200/100
1:00 rest
First day of classes today for most of you; if anybody has to get out early in order to get to school on time, that's fine- but please, don't abuse that policy!
Talk about backstroke:
*body flat
*head still
*roll hips evenly & completely
With fins:
6 x 50 @ 1:00- 6 kicks 1 pull backstroke drill, focus on 4 FAST UDK's & keep head still/rotation
3 x 150 @ 2:40, by 50's...
50- kick, UDK as fast as you can to 12-15M, then kick on back with arms toward sky
50 back sit & spin back drill (25M), choice drill (25M)
50 swim back build to FAST
18 x 50 (fins off after 9, take extra :30 rest, otherwise stay on interval) in 3's:
1- ra3 la3 back drill @ 1:00
2- 1/2 kick (UDK to 12-15M), 1/2 choice drill @ 1:00
3- swim smooth & strong backstroke @ :55 (6th 50/12th 50/18th 50's all @ :50)
1:00 rest, check HR; then...
1 x 300 by 100's-
50 kick/50
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