1 x 600- 300/200/100
1:00 rest
4 x 75 @ 1:20 (or @ :15 rest if no clock)- 25 dolph kick on side, 50 ra2 la2 free drill- keep head still
6 x 50 @ 1:00 (or @ :15 rest if no clock)- 25 catchup free drill build kick into turn, 25 fast UDK on stomach
4 x 125 @ 2:15 (or @ :20 rest if no clock)- 50 swim free fast turn/25 kick FAST on back 1/2way under,
last 50 is swim strong & even free- put a good stroke on this and swim strong
Check HR, then...
1 x 100 dr/k/dr/skulling by 25's @ 3:00
8 x 25 choice drill in main race stroke ("MRS") no free @ :45, except #3 & 5 are fast UDK on stomach @ :30
1:00 rest, check HR again
Finish up with...
9 x 100 as follows:
- odds swim free br3/5 by 50's @ 1:30- keep head still, see hands in line with your shoulders
evens- swim/kick by 50's in MRS no free (same stroke as 25's drill above), all @ 2:00- desc 1-4 to what you can
Check HR again
1 x 200 warmdown- dr/k/dr/skulling by 25's
Do an excellent job with your HW tonight, be thinking about your goals for SCY, and get excited for the holiday weekend. Have a great day!
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