Day 2-
*Keep voices down
*Everybody helps with lanelines
*Get in feet first
600- 300/200/100
1:00 rest
Talk about breaststroke
*Get flat at the end of each stroke
*Head looks down until hands are outside your shoulders on the press
*Squeeze feet together to complete the kick
With fins, 6 rounds of:
3 x 50 drill @ 1:00 (all breaststroke drill in odd rounds, #1 is free drill in even rounds)
2 x out & backs @ :50- all FAST, all UDK (fwd somersault @ 15M mark, then on back)
1 x 100 kick @ 1:45 (@ 1:30 in even rounds)- FAST backstroke turn, focus on FAST UDK's
Check HR after odd rounds, & last round
1:00 rest after 6th round, take fins off
Finish up with AMRAP...
6 x 50 swim @ 1:00- 1&2, swim free desc 1-2; #3 is swim breaststroke build; #4 swim free @ :50 (build), #5&6 are swim breaststroke desc 1-2
6 x 50 kick- odds build @ 1:10, evens FAST @ :50 (odd rounds, middle 2 x 50's with boards, others on back; even rounds, middle 2 x 50 on back, others with boards)
1 x 200 pull free after EVEN rounds only
Check HR after even rounds, then 1:00 rest
Everybody helps with the lanelines before they leave. Be sure to drink your water today, wear your sunscreen, and, USE YOUR TIME WISELY ON YOUR DAY OFF TOMORROW. Thursday here again at Broadlands, same time. Have a great day!
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