Monday, September 4, 2023- written for short course (yards or meters)

Day 1 for Peter's group

1 x 600-300 swim freestyle/200 reverse IM drill/100 kick on back

1:00 rest

With fins:

6 x 50 choice free drill/dolph kick on side @ 1:00

4 x 75 @ 1:20- 25 kick free head out, 50 breast pull with dolphin kick & flip turns

8 x 25 @ :45, dolph kick on side- lay head on shoulder at surface, kick with torso & body; go UDK on stomach to halfway

Check HR and take fins off

1 x 100 dr/k/dr/skulling by 25's

1:00 rest

5 rounds of:

2 x 50 free @ 1:00- 25 catchup free drill/25 ra2 la2 free drill- think about head position

1 x 75 @ 1:30- 25 swim free br3, 25 swim free br5 build kick- hold head position, last 25 choice drill NO FREE

No rest between rounds

Check HR after 5th round, then finish with...

1 x 75 swim all free- count strokes, desc stroke count by 25's

1:00 rest

With boards, finish up with...

25's partner kick @ :45- go 4 free, 4 NO FREE, 4 choice- race your partner

1 x 100 dr/k/dr/skulling by 25's

Check your HR before you get out.

Help put the lanelines away before you go. Wear your sunscreen today and stay well hydrated in this heat. Here again at the FFX frog pool tomorrow. Have a great day!