1 x 600- 300 swim free/300 kick IM on back
1:00 rest
9 x 100 @ 1:45- 25 breast kick w/boards, 50 drill*, 25 dolphins kick w/boards
*50 drill becomes 50 swim on 3, 6 & 9; desc those 1-3
:30 rest, check HR, then...
6 sets of:
6 x "out & backs" @ :40 kick w/boards to 12.5 (forward ss), except 3&5 are all UDK (fwd ss)
1 x 150 swim free br 3, 2nd 75 is big, fat FROTHY kick @ 2:10- whoever has the closest time to their 100 Free best time, picks the next part of the set...
BROKEN 100 kick: different from round to round, always @ 3:00
Finish up with...
3 x 5:00 kicks @ 6:00, with boards (#2 on back)
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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