1 x 700- odd 100's drill/swim by 50's, even 100 kick/swim by 50's
1:00 rest
4 x 75 @ 1:20- 25 catchup free drill (build kick to FAST), 25 kick on back (build kick to FAST), 25 choice drill in 4th best stroke
4 x 100 @ 1:45- 25 swim free build to FAST turn, 50 drill in primary stroke, 25 kick on back build to FAST
4 x 50 swim/kick by 25's in primary stroke- NO FREE, all @ 1:00- build your swim into a FAST turn
:30 rest, check HR
With boards, 24 x 25 kick @ :45- the usual (sets of 4, every 3rd round of 4 is on back)
1:00 rest, check HR
It's time for our first KICKING EXTRAVAGANZA OF 2019!!!
Get ready...
2 x 50 kick with boards @ 1:10- 1 FAST 1 easy
2 x 50 kick all FAST with boards @ 1:10- add times together for 100 total
50 easy choice on 1:10
2 x 50 kick FAST with boards @ :10 rest- can you beat your time from the 2 x 50's above?
1 x 300 swim free br 3, desc 100's 1-3 (hand touch at 200), last 100 FASTER than Broken 100 above
1:00 rest, check HR
1 x 75 kick FAST with boards- get time
50 easy kick on back with FAST under waters @ 1:30
1 x 75 kick FAST with boards- can you be FASTER than the 1st 75?
50 easy kick on back with FAST under waters @ 1:30
BROKEN 75 kick with boards- 3 x 25 kick FAST with boards @ :10 rest, get time
25 easy breast kick with boards
With fins:
1 x 300 swim free desc 100's 1-3 (hand touch at 200 to get time), last 100 FASTER than time from BROKEN 75
1:00 rest, check HR
3 x 100 kick desc 1-3 to all out FAST @ 1:45, go 50 on back & 50 with boards- get time
50 easy choice kick on back @ 1:30, FAST under waters
BROKEN 100- 2 x 50 kick FAST with boards @ :10 rest, can you be FASTER than last 100 desc?
1 x 300 swim free br 3, desc 100's 1-3 (hand touch at 200 to get time), last 100 FASTER than BROKEN 100 time
Check HR, then finish up with...
12 x 50 kick @ :55 (@ 1:00 okay if needed)- all SPEEDPLAY, 2 with boards then 2 on back
Check HR again
Warmdown a bit before you get out. Do an excellent job with in school today and get excited to race this weekend. Have a great day!
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