1:00 rest
With fins:
4 x 75 @ 1:15- ra2 la2 free drill (50), then 25 dolph kick on side, under h2o
8 x 25 breast pull w/free kick @ :35, except #'s 3/5/7 are all fast UDK
6 x 50 choice drill/kick by 25's in MRS no free @ :55, kick is w/arms UP
Check HR, take fins off
4 x 50 free @ :55- fist drill/swim by 25's- br3 the whole way, count strokes
3 x 100 @ 1:45- 25 drill in MRS, 50 swim free fast turn, 25 breast kick on back
4 x 50 swim free br3 @ :50, fast turns & UDK's
6 x 75 @ 1:15- 25 swim MRS fast turn, 50 kick on back fast UDK's
4 x 100 IM @ 1:45- 25 fly drill, swim back/breast/free by 25's
Check HR, then 1:00 rest
3 x 250 pull free w/shnorkels & buoy @ :30 rest- watch stroke up front, make sure your hands are pulling back in line with your shoulders.
Check HR
Warmdown a bit before you get out. Do an excellent job in school today and think about your goals for LCM. Have a great day!
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