1 x 600- 300/300
1:00 rest
After warmup...
9 sets of:
3 x 50 kick on back (UDK!) @ :55
3 x 25 kick FAST with boards @ :10 rest, except every 3rd set is @ :40, partner kick RACE!
After every 3rd round...
1 x 200 swim FAST, different from round to round
1:00 rest, check HR after each set.
Until 6:30 p.m., finish up with...
:15 FAST vertical dolphin kick in corner of lane, then :05 rest
1 x 50 fly- 25 swim FAST, 25 drill
Repeat until 6:30p
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for our holiday training. Have a great day!
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