1:00 rest
With fins:
4 x 50 @ 1:00- dolph kick on side, 6ks back drill by 25's
4 x 75 @ 1:20- first 50 is 3 strokes ra then 3 strokes la (opposite arm at side), repeat for entire 50; last 25 is kick on back arms streamlined towards ceiling
6 x 25 sit & spin back drill @ :35
1:00 rest, take off fins
4 x 75 @ 1:20- 25 double arm back drill, then 50 swim backstroke neg split
9 x 100 @ 1:40-
1- 25 swim back/75 swim choice
2- 50 swim back/50 swim choice
3- 75 swim back/25 swim choice
the backstroke swim should get faster by 25's in each round of 3
Check HR, then 1:00 rest
LONG SWIM- nothing too extreme, first one of the year:
1 x 900-
(3x through)
50 swim back- FAST UDK's
50 swim breast- squeeze feet together at the end of each kick
50 kick on back- FAST UDK's
150 swim free, desc 50's 1-3 to something JUICY
Check HR after 3rd time through
Warmdown with a 200- dr/k/dr/skulling by 50's
Do an excellent job in school today & think about your SCY goals. Have a great day!
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