1 x 600- 300/200/100
1:00 rest
With fins:
6 x 75 @ 1:30- 50 kick on back, 25 dolph kick on side- fast udk for 5 yards off the wall!
8 x 25 as odds/evens:
odds, kick free on back w/arms pointed towards ceiling @ :50
evens, fast udk on stomach @ :40- pay attention to the clock here, only ONE BREATH!
Check HR then take fins off
150 choice drill/kick on back by 25's
4 x 75 @ 1:20- 50 swim perfect free br 3 or 4/2, then 25 6 kicks 1 stroke back drill
12 x 50 in sets of 3:
1-2, swim free @ :50- smooth on the way, BIG kick on 2nd 25
#3, kick on back streamlined (hold body position), then double arm backstroke drill on 2nd 25
Check HR after #12, then 50 easy choice
1:00 rest
Big set of 75's...
12 x 75 @ 1:20 as follows:
1- swim 25 backstroke, 50 easy free
2- 50 swim backstroke, 25 easy free
3- all swim backstroke, kick gets bigger as you go through each of the 3 x 25's
#4- swim IM (fly/back/breast by 25's, no free)- get your time here and desc these 1-3
With fins, finish up with...
LOGAN's CHOICE
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!
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