1:00 rest
Talk about backstroke-
Head still
Hips rotate evenly
Hands press all the way against your thigh @ end of stroke
4 x 50 @ 1:00 double arm backstroke drill
4 x 75 @ 1:20- 25 ra back, 25 la back, 25 swim steady tempo
4 x 100 @ 1:40- 50 swim neg split backstroke, 25 swim breaststroke (squeeze feet), 25 swim free br3 big kick
Check HR, then 50 easy
3 rounds:
3 x 75 swim 50 back/25 breast @ 1:10 (1:20)
3 x 25 swim FAST breaststroke @ :35 (:40)
1 x 100 swim free br3 @ 1:05 (1:15)
Check HR
After 1st round...1x 100 swim back/breast by 50's FAST
After 2nd round, 1 x 100 IM swim FAST
After 3rd round...MYSTERY SET
DISTANCE-
9 x 250 in 3's
1-3 swim free desc 1-3 to what you can @ 3:30
4-6, pull free w/choice equip @ :15 rest- strong & steady
7-9, swim as follows:
7- FAST
8- 5 x 50 at Goal Pace @ :10 rest
9- FASTER than #7
Warmdown a bit before you get out. Do an excellent job in school today!
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