1:00 rest
Swimdown from the meet (20/12/10; distance goes 30/20/10, all @ 2:00 rest)
Anybody racing this coming weekend will go a juicy kick set after the warmup...
4 x 75 @ 1:15, 50 ra2 la2 free drill, 25 breast kick on back
2 x 125- 50 fist free drill, 25 dolph kick on side (under), 50 choice drill in MRS no free @ 2:00
8 x 25 partner kick @ :45-
odds- fwd ss at midpool
evens- straight kick, race
Check HR, then :30 rest before...
11 x 100 as follows:
odds- all kick, desc 1-6 @ 1:45
evens- drill/kick on back by 50's @ 2:00
Check HR after #11, then 100 dr-k-dr-skulling by 25's
1:00 rest
6 rounds of:
1 x 125 @ 2:00- 25 dolph kick w/bds build to fast/faster/faster (by rd, 2x), 100 swim IM smooth & strong
1 x 75 kick FAST for time w/bds @ 1:30
No rest between rounds, keep track of times on the 75's
After 3rd & 6th round...
3 x 100 @ 1:25 (or @ 1:35)-
25 swim fly build to fast turn, then 75 swim free or back- focus on UDK's and tempo on backstroke
After 6th round...
3 x 100 kick @ 3:00- best average ever!
Warmdown a bit before you get out & do an excellent job in school today. Get excited to race this weekend at 14&U's. Have a great day!
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