1 x 600- 300/300- mix up the Im
1:00 rest
With fins, 4 sets of:
2 x 50 @ 1:00- 2 dolphin kicks 1 pull breast drill, with flip turns
2 x 25 sit & spin backstroke drill @ :35
:30 rest after 4th round, check HR then take fins off; continue right into...
8 x 75 @ 1:20 as follows:
25 2 kicks 1 pull breast drill (get flat at the end of each stroke, squeeze feet together), 50 1/2 ra backstroke drill, 1/2 la backstroke drill (25 of each)- focus on UDK, keeping head still & rolling hips for good deep catch
10 x 25 kick with boards @ :40- odds are free, evens are NO FREE; excpt #'s 3, 5 & 7 are @ :20
1:00 rest, check HR
3 sets of:
6 x 75 @ 1:20*, 25 swim back (tempo), 25 swim breast (kick), 25 kick free with boards; desc 1-3's
1 x 150 swim free FAST for time (br 3, focus on UDK's) @ 2:30
1 x 150 kick FAST for time, dolphin kick w/boards, free on back, breast with boards- by 50's
Check HR, 1:00 rest between sets
*2nd set @ 1:10; 3rd set @ 1:00 (or 1:05 if missing 1:00)
Finish up with 1 x 150 choice for time from a dive before you go. Tomorrow morning we wrap up 2018 back at Dulles South, regular am time at 5 bells. Get excited to pay homage to all things "2018." Have a great day!
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