1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
6 x 125 @ 2:10-
50 ra2 la2 free drill, 75 drill/swim/drill by 25's (odd 125's this is breaststroke, evens choice NO FREE)
10 minutes warmup on your own: solo, with a partner or by lane
Check HR & put fins on
With fins:
8 x 25 breast drill @ :40
9 x 75 breast pull with dolph kick (middle 3 x 75 with free kick) & flip turns, desc 1-3's @ 1:30
Take fins off, check HR then...
16 x 50 as follows:
1-2, swim/kick breast by 25's desc 1-2 @ :55
#3- swim breaststroke @ :45
#4- swim free br 3 @ :35
1:00 rest after #16, check HR
FILTHY KICKING:
Until the end of workout, get into...
4 x 75 @ 1:20- 25 kick with boards build (o) or FAST (e), then 50 kick on back neg split (UDK!)
BROKEN 200 KICK- various by rounds (4 x 50, 75/50/75, 50/4 x 25/50, etc...)
Warmdown before you get out, remind your parents the holiday schedule starts on Saturday. Do an excellent job in school today and get ready for tonight's workout. Have a great day!
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