1x 600- 300/200/100
1:00 rest
One time through:
8 x 75-
4 @ 1:30- 50 ra2 la2 free/25 BPK
4 @ 1:20- w/shnorkels, 50 fist free drill/25 BPK
8 x 50 @ 1:00- fly pull free kick/FAST UDK by 25's
8 x 25- focus on 4 FAST UDK's throughout
odds- choice fly drill @ :40
evens- swim fly build to FAST
Check HR, then 1:00 rest, then...
6 x 100 @ 1:45 as follows:
1-3, 25 drill NO FREE/75 swim long&strong free br3, desc 75 free to what you can
4-6, 25 swim build to FAST TURN (same stroke as 25 drill in 1-3), then 75 kick choice, except middle 25 is all UDK on stomach, desc 75 kick to something JUICY!
:30 extra rest after last 100 to check HR, then
3 x 150 as follows, in odd/even rounds (odd round of 3 x 150, then an even round of 3 x 150)-
Odd rounds (of 3 x 150's) all @ 3:30 (start each of the 3 x 150's every 3:30)
4 x 25 kick FAST w/boards @ :45*- except #3 is always @ :20 (*gets :10 FASTER by round)
1 x BROKEN 50- 25 FAST UDK on stomach/:10 rest/25 swim FAST
Check HR after each 50; after 3rd 150 get into...
Even rounds (of 3 x 150's):
The 1st time through, each 150 was 100 pull/50 kick FAST w/boards- all with shnorkels @ 2:30
The 2nd time through, each 150 was 50 pull/100 kick FAST- all with shnorkels & boards @ 2:45
The 3rd time through was all kick with shnorkels & boards @ 3:00 as follows:
#1, BROKEN 3 x 50 @ :10 rest
#2- BROKEN, 75/25/50- all @ :10 rest
#3- all kick FAST for time
Warmdown with 6 x 75 @ :15 rest, FAST breakout, then drill to 50yds, then last 25 is choice kick
Do an excellent job in school today, be sure to remind your parents about breakfast & Goal Talks on Wednesday Morning at IHOP. Have a great day!
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