800- drill/swim (25's)- kick, by 100's
1:00 rest
3 sets of:
2 x 75 drill/kick (build)/ drill by 25's @ 1:20
1 x 100 swim/kick- same stroke- @ 1:45, get time & desc 1-3
No ret between sets.
3 sets of:
2 mins of vertical kick (:20 on :10 off in 1st set, :15 & :15 in 2nd set, :10 & :20 in 3rd set)
4 x 15m sprints FAD- breakout FAST & carry that speed to 15 yards
200 easy drill- skulling by 25's
Do an an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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