Start from the scoreboard side of the pool, please
1 x 600- 300/200/100
1:00 rest
Talk about backstroke-
*head stays still, in neutral position
*hips drive the stroke
*hands finish firm, past your hip & against your leg
2 sets of (1st set with fins, 2nd set NO fins):
4 x 50 @ 1:00- 6ks back drill
4 x out & backs @ :40- surface kick/fwd ss/UDK
4 x 75 @ 1:20- 25 ra back, 25 la back, last 25 swim back build
4 x out & backs as above @ :30- FASTER UDK
4 x 50 @ 1:00- sit & spin drill/swim back by 25's (in 2nd round, go double arm back)
Check HR after each round, take fins off for 2nd round
1:00 rest check HR
12 x 75 @ 1:15 as follows:
1- 25 swim back, 50 swim free br3
2- 50 swim back, 25 swim free br3
3- all swim back, desc the 3 x 25 to what you can
:30 rest after #3, check HR
:30 rest after #9, check HR, then go last 3 @ 1:10
DISTANCE-
All 100's are swim/kick by 50's NO FREE
6 rounds:
2 x 100 sw/k @ 1:40, desc 1-2
1 x 250 swim free br3- middle 50 is free drill; 100's are swim free desc 1-2 (get time)
Desc time for the 250 1-3, check HR after 3rd round
For rounds 4-6, 250 can be pull free, same way (middle 50 drill, desc 100's 1-2), and go the 100's sw/k swim IM instead
Warmdown a bit before you get out. Do an excellent job in school today and be thinking about your SCY goals. Have a great day!
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