1:00 rest
Swimdown from the meet:
8 x 50 @ 1:00- 2 drill/dolph kick on side, 2 swim/dolph kick on side (go 4 free, 4 no free)
12 x 25 in sets of 6 as follows:
1-3, choice drill @ :35 (same drill for all 3)
4-6 kick on side desc 1-3 @ :45, except #2 is all UDK on stomach
1:00 rest, check HR
20 minute swim, change strokes every 400 if you'd like (watch head if there aren't any flags)
1:00 rest, check HR
12 minute pull w/shnorkel & buoy; wear paddles if you'd like, but only for a 250 at a time (then take them off for a 250)
1:00 rest, check HR
8 minute kick- 100 on back (focus on fast UDK's off each wall), then 50 fast kick w/boards
1:00 rest, check HR
If there is time, finish up with...
Partner kick 25's @ :45-
odds- all choice w/fwd somersault at midpool
evens- breast kick to halfway, then backwards somersault, then dolph kick to the end
Warmdown a single 100 dr/k/dr/skulling before you get out, be sure to thank Jackson for the workout this morning. Do an excellent job in school today, spend some time thinking about your swims from the meet this past weekend. Have a great day!
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