1 x 800- 100 drill/swim by 50's, 100 kick (on back for #2&4, IM with boards for #6&8)
1:00 rest
6 x 75 @ 1:20- drill-kick (build on back)-drill by 25's
9 x 50 in 3's-
2- drill/swim dps by 25's @ 1:00
1- swim/kick by 25's @ :50
(1-6 free, 7-9 NO FREE)
1 x 300 as follows:
swim dps build/FAST TURN & BREAKOUT/drill
1:00 rest, check HR
One time through (2nd part of pulling as fast or faster as first part):
150/175 pulling with choice equipment, both @ 2:15
4 x 50 swim/kick by 25's @ :50- except #3 is all kick easy/FAST
225/250 pulling with choice equipment, both @ 3:30
4 x 50 swim/kick by 25's @ :50- except #3 is all kick easy/FAST
300/325 pulling with choice equipment, both @ 4:00
8 x 50 swim IM order @ :50, except #3, 5 & 7 are all kick easy/FAST
300/325 pulling with choice/shnorkel, both @ 4:00
4 x 50 @ :50 kick, except #3 is swim/kick
225/250 pulling with choice/shnorkel, both @ 3:30
4 x 50 @ :50 kick, except
150/175 pulling with choice/shnorkel, both @ 2:15
Check HR
Finish up with partner kick 25's or partner over/unders @ :45- all are FAST
100 easy drill before you get out. Do an excellent job in school today and get excited for workout tonight. Have a great day!
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