1 x 750- 100, 50 kick on back (UDK's!)- last 150 NO FREE
1:00 rest
With shnorkels & boards:
6 x 75 @ 1:30-
25 kick free with boards, head in line with spine (face in water)
25 dog paddle fee drill (underwater recovery)
25 choice free drill
6 x out & backs @ :40- all UDK to 10 yards, swamp turn at 10y, goal is under :12
Put fins on...
6 x out & backs @ :40- goal is FASTER than 1st 6
With fins (and shnorkels if you'd like to try it):
12 x 25-
Odds, fly pull with free kick @ :40
Evens, kick FAST on back @ :20- 1/2 way underwater (on belly if using shnorkels)
:30 rest, check HR & take fins off
16 x 150 as follows:
1- 50 kick with boards, 100 swim IM
2- 100 kick (50 with boards, 50 on back), 50 swim in primary stroke NO FREE
3- all kick, 50 with boards (Dolphin/breast by 25's), 50 on back choice (FAST UDK), 50 free with boards- this is all FAST
4- swim free, 1st 75 is 200 setup, 2nd 75 is FAST with big fat juicy kick!
One group goes al 150's @ 2:30, the other group goes @ 2:40
1:00 rest after #8 & 16, check HR
At the bulkhead, finish up with...
Vertical kick for 2:00 (:50 on, :10 off- various by :15 increments)- all FAST
Hop out....
1 x 40 @ 1:00- swim FAST for time fly/breast or breast/fly by 20's (alternate by round), swamp turn at flags
At 7:30a, warm down with a 150 skulling/kick by 25's
Do an excellent job in school today & get excited to race this weekend. Have a great day!
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