1 x 600- 300/200/100
1:00 rest
Great job racing at the meet this past weekend
With fins:
18 x 25 in sets of 6-
1-2, stroke drill @ :35
#3- swim build (same stroke as drill) @ :35
4-5, stroke drill @ :35 (same stroke as 1st 3)
#6- fast udk on stomach @ :35
Go free/MRS (no free)/choice (all one stroke) by round
Check HR then fins off
150 drill/skulling by 25's
1:00 rest
All @ 2:00 rest...
20 min swim
12 min pull (w/shnorkel & buoy, paddles if you'd like for 150 at a time)
10 min kick- go 100 on back/50 with boards
Check HR after each
Finish up with...
Talk about flip turns- specifically, your first stroke is with your BOTTOM ARM (the arm facing the bottom of the pool as you rotate from your back on to your stomach).
Warmdown a bit before you get out. Do an excellent job in school today and remember, Wednesday and Friday are at the St. James (Wed @ 5a, Fri @ 7:30a). Have a great day!
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