1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back (UDK's!)
1:00 rest
6 x 50 @ 1:00 drill, odds free, evens NO FREE
3 sets of:
6 x 75 as follows:
odds- 25 dolphin kick with boards build, 50 kick on back (UDK to 8 yards) @ 1:25
evens- 3 x 25 kick with boards: odds, 15/10 @ :40, #2 is all FAST @ :20
3 x 100 @ 1:45-
50 kick on back (UDK's!), 25 swim in primary stroke build to FAST, 25 kick on back; desc 1-3
BROKEN 150 kick- different from round to round
1:00 rest between sets.
With shnorkels and choice toys, finish up with 4 sets of:
6 x 25-
odds- swim free giddyup @ :20
evens- choice skulling @ :40
300 swim free- get time & desc 1-4, then :30 rest, everybody start the next round together
Warmdown a bit before you get out. Do an excellent job with your HW tonight. Have a great day!
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