1:00 rest
With fins,
24 x 25 in sets of 6 as follows:
1-2, stroke drill @ :30
3-4, kick free on side @ :30- face the "scoreboard side" both ways
5, max effort udk @ :40
6, SYFO @ :20 (from a dive, or "FAD"), same stroke as drill (1-2)
Go rds 1-2 freestyle (ra2 la2 for the drill), and your choice (no free) for rds 3-4
Check HR/fins off after #24
4 times through:
7 x 50 as follows-
1-3, swim/kick by 25's @ :55 (or @ 1:00) IM order by round
4-7, swim strong/even free br3 or 4/2 @ :45 (or @ :50), 4th rd is :05 faster
4 x 25 partner kick w/boards-
odds, go half dolph kick/fwd ss/half breast kick @ :40
evens, go all freestyle (no ss) @ :30- straight race, yo!
Check HR after each round/sip water
After 4th round...
1 x 350-
150 pull free br 3/5/7 by 25's
50 easy skulling
150 pull free br 5/7/9 by 25's
1:00 rest
Talk about breaststroke-
*get flat at the end of each stroke
*feel toes touch at the end of each kick
* be underwater longer on the pullout ("3-2-1")
Go 150 easy kick/choice skulling by25's before you get out. Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. Tomorrow, more work on breaststroke. Have a great day!
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