1:00 rest
Good job kicking yesterday...
3 x 50 @ 1:00- 6ks backstroke drill, focus on head position/body line/hip rotation, don't rush
3 x 50 @ 1:00- go double arm backstroke drill with free kick; feel elbows close to your side
3 x 50 @ :50, kick/swim backstroke (by 25's)- focus on hip rotation (kick), then add stroke
Check HR, 1:00 rest
3 x 150 backstroke as follows (@ :20 rest or so, no hard interval)
1, go choice backstroke drill/swim dps backstroke by 25's
2, go swim backstroke (build)/choice drill backstroke by 25's
3, all swim backstroke desc 50's 1-3 to what you can, but don't get sloppy
1:00 rest, check HR
2 x 350 @ :20 rest as follows:
200 pull w/shnorkel & choice equip
150 choice (some sort of drilling/skulling, etc...); 2nd 350 this is backstroke
1:00 rest, get fins
With fins,
8 x 25 sit & spin backstroke drill @ :45
go small fast udk's/3 cycles drill/then lay flat & swim to the end (same tempo)
Fins off
8 x 50-
1-2, swim backstroke @ :55, focus on tempo ("IM style")
#3, swim back/breast by 25's @ :50
#4, swim breast/free by 25's @ :50
1 x 400 swim free br3 or 4/2, each 100 is 75 is long & strong/last 25 add kick
Check HR
8 x 50 as above, as follows:
1-2, @ :50
#3 @ :45
#4 @ :45
2 x 200 swim free br3 or 4/2 @ 2:40 (2:50), go 100 long & strong/100 add kick
Check HR
8 x 50 as above, as follows:
1-2 @ :45
#3 @ :40
#4 @ :40
4 x 100 swim strong/even free br3 or 4/2 @ the fastest interval you can hold (ex, 1:10 or 1:20)
Check HR/50 easy
Finish up with...
LONG SWIM-
4x through:
150 swim backstroke (mix up the "tempo" vs "kick" driven stroke)
50 breaststroke- go swim/kick on back by 25's, let the kick drive both
50 kick fast free w/boards
Check HR
Warmdown a bit before you get out, then change quickly so you don't keep your families waiting. Do an excellent job with your HW tonight and be thinking about your goals for the SCY season. Have a great day!
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