1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
13 x 100 @ 1:50 as follows:
odds- all kick, 50 on back 50 with boards- get time and desc 1-7
evens- 50 choice kick on back (focus on UDK's), 50 choice drill (NO FREE after #6)
1:00 rest after #13, check HR; then...
Today's workout brought to you by...
The Number "36!"
6 rounds of:
3 minutes kick on back- focus on FAST UDK's to the breakout, then mod kick; at 3:00 grab boards:
2 minutes kick all out FAST WITH BOARDS- keep track of how far you go, try to improve from round to round
1:00 rest after each round, check HR
After 6th round, until 6:30p, finish up with...
4 x "out & backs" all kick as follows:
All with boards, except every 3rd round is all UNDERWATER, NO BOARDS; all @ :40
Go "out" dolphin kick and "back" choice; then after 4...
2 x 50 kick all on back @ :55, desc 1-2 and focus on FAST UDK's off the start & turn. Kick is choice
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for RACE DAY tomorrow. Have a great day!
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