1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
Take a look around, take it all in...
3* sets of:
8 x 50 @ 1:00- odds are drill, evens are kick build- here's where the UDK's help you out!
1 x 300 swim/kick by 50's (all free)
1:00 rest between sets, check HR
*50's are free, primary, 4th best by round
With fins, 6* sets of-
4 x out & backs kick- to 20m or so, all @ 1:00
1 x 200 kick on back neg split each 100, focus on UDK's, @ 3:45
4 x out & backs swim/kick (different stroke by round) @ :55 (@ :45 in even rounds)
*2 sets for each stroke
Check HR after each round, then 1:00 rest
At 12:30p...
1 x 800 swim 150 free, 50 NO FREE
Warmdown a bit before you get out. Change quickly for lunch and our presentations. Get excited for a great afternoon!
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