1:00 rest
With fins:
4 x 25 fly kick on side @ :35- face the big red clock ("BRC"), keep head on shoulder & move torso
6 x 25 kick on back @ :35-
odds- smooth UDK to halfway, then build
evens- 4 small FAST UDK, then all kick FAST to the end
8 x 25 as follows-
odds- 1/2 ra 1//2 la fly drill @ :40
evens- swim FAST fly @ :20
Check HR & take fins off, then...
1 x 200 choice fly drill/choice (drill, swim, kick or skulling) NO FLY OR FREE by 25's
1:00 rest, check HR again
3 sets of:
4 x 50 swim fly/choice by 25's @ :50 (3
3 x 100 swim IM, last 25 is kick free on back @ 1:40, desc 1-3 to what you can (Lane 1 @ 2:00)
2 x 125 swim free br 3 (odd 25's)/5 (even 25's) @ 1:35 (Lane 1 go 100's on the same interval, br 3)
:30 rest after each set, check HR
Here's the catch: in each round the intervals get :05 faster
With boards where noted, 4 sets of:
4 x "out & backs" w/boards (forward ss @ midpool) @ :40, "out" is choice, "back" is always fly
:20 extra rest
1 x 100 @ 2:00 kick all out FAST for time, except 3rd 25 is swim in 4th best stroke
No rest between sets, check HR after 100 kick.
Until 8:30 a.m., finish up with...
Long kick as follows:
100 kick on back choice (focus on 4 FAST UDK's off each wall), then 25 kick FAST with boards in primary stroke- add a 25 to each primary kick (100ba/25pr; 100ba/50pr; 100ba/75pr, etc...)
100 easy drill before you get out. Do some reading today, offer to help your parents around the house, and don't forget about drylands today. Also, breakfast at Deli South after workout on Wednesday Morning. Have a great day!
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