1:00 rest
8 x 75 @ 1:20- drill/drill/ kick (build), 2 free, 2 NO FREE
12 x 50 kick as follows:
1-3 on back @ 1:00, desc 1-3 & focus on UDK past flags
#4- with boards @ :45, giddyup here to make the interval
1 x 200 drill/skulling by 25's
1:00 rest, check HR
4 sets of:
2 x 100 swim/kick on back by 50's in primary stroke desc 1-2 @ 1:40- NO FREE
1 x 100 swim IM, except last 25 is kick free on back @ 1:20
:20 extra rest
BROKEN 75 kick with boards, get time - 25/50 @ 2:00
1 x 75 kick FAST for time on back- can you be faster than time from Broken 75?
50 easy choice/breaststroke kick (get kickboard from bulkhead)
1:00 rest between sets.
2 x 100 swim/kick on back by 50's in primary stroke desc 1-2 @ 1:40- NO FREE
1 x 100 swim IM, except last 25 is kick free on back @ 1:20
:20 extra rest
BROKEN 75 kick with boards, get time - 25/50 @ 2:00
1 x 75 kick FAST for time on back- can you be faster than time from Broken 75?
50 easy choice/breaststroke kick (get kickboard from bulkhead)
1:00 rest between sets.
If there is time, finish up with...
50's swim free with shnorkel 2 @ :55, 1 @ :40 (or @ :45 for Lane 1)
50's swim free with shnorkel 2 @ :55, 1 @ :40 (or @ :45 for Lane 1)
100 easy drill before you get out. Do an excellent job with your HW tonight and
get excited for our Test Set on Saturday. Have a great day!
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