1 x 600- 300/300
1:00 rest
2 x 300 @ :15 rest-
1, 50 fist free drill br3 then 25 kick on back (build)
2, 50 kick on back (FAST turn & UDK), 25 choice drill in primary stroke
From mid-pool:
12 x 25 swim in/FAST TURN & BREAKOUT/kick out @ :40
Go 4 free, 4 primary, 4 choice
5:00 social kick, then check HR
1:00 rest
9 rounds of:
3 x 50 kick on back @ :55- FAST turns & furious UDK's
3 x 25 kick FAST with boards @ :10 rest, except every 3rd set is 3 x 25 @ :40, RACE
After every 3rd round...
1 x 200 swim (different by round), 2nd 100 is FAST
1:00 rest between sets, check HR
Until 7:30, with fins, finish up with...
50's breast pull with dolphin kick @ 1:00, desc 1-3 to FAST
100 easy drill before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!
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