1:00 rest
With kickboards where noted:
4 x 75 @ 1:30- 50 ra2 la2 free drill, 25 kick on back- go 10y fast udk
6 x 25 choice drill (no free) @ :40- can switch drill after #3, but same stroke for all 6
:30 rest to review...
3 rounds of:
2 x 75 25 dolph kick w/boards, then 50 swim (same stroke you drilled on 25's), @ 1:30, desc 1-2
2 x 50 swim strong & even freestyle @ :50 (@ :45 in 3rd round)
Check HR after each round
:30 rest after each round
1 x 300 easy drill/kick on back by 50's
1:00 rest
With shnorkels, 5 times through
4 x 25 kick superhero style (flat on water looking at bottom of pool, arms out front) @ :45
1 x 100 swim free- steady head position, watch hands out front, roll hips evenly & finish stroke
Notes:
*25's kick are FAST; in even rounds, kick is breaststroke
*100 swim in 2nd & 4th rounds is a 150 free- same great stroke, but descend 50's 1-3
1:00 rest between rounds, check HR
Finish up with over/under 25's with fins
-split each lane in 2; one group swims fast 25's from one end ("over")
-other group goes fast udk from the opposite end ("under")
- alternate back & forth, change strokes after every 6 x 25.
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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