1 x 600- 300/300
1:00 rest
6 sets of:
1 x 150 @ 2:40- swim/drill by 25's, build the swim to a FAST turn
1 x 100 kick @ 1:40- 50 with boards, 50 on back (UDK!), desc 1-6
1:00 after 6th round, check HR; then...
1 x 300- 25 kick on back (UDK to halfway), 25 choice skulling, 25 choice drilling
8 rounds of:
1 x 100 kick on back, 75 FAST, last 25 easy choice with boards @ 2:00
1 x 100 kick with boards, 75 FAST, 25 choice drill
1 x 150 swim FAST, focus on turns & UDK's, @ 2:00 (lane 2 go 100, try to be within :04 of 100 Free SCY best time)
No rest between sets, check HR after each 150 swim free
If there is time, until 7:30a, finish up with...
25's @ :40 all kick- the usual in sets of 4!
Warmdown a bit before you get out, really loosen up your legs. Do an excellent job in school today, get excited for JO's this weekend. Have a great day!
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