1 x 600- 300/300- include some drilling on the IM
1:00 rest
8 x 75 @ 1:20-
odds- 50 drill, 25 kick on back build to FAST (focus on FAST UDK's to 8y)
evens- 25 kick on stomach with hands out front (head out), 50 swim/drill by 25's (by 25's), build the swim to a FAST turn
1 x 300- swim/drill/skulling by 25's- fast turn on the 25 swim
Check HR, get shnorkel
With shnorkels, 25 x 50 in sets of 5 as follows:
1-3, swim free (2 @ :55 desc 1 @ :50*; *3rd 50 gets :05 faster by round, down to :30!$%)
4-5, kick with boards @ 1:00- all FAST
1:00 rest after #25, check HR
12 rounds of:
4 x out & backs to halfway on your stomach (small FAST UDK), then back on your back; @ :40
1 x 100 kick various- different from round to round, but always @ 2:00
After 4th round, go 3 x 150 swim free br 3 @ 2:40 desc 1-3
After 8th round, go 3 x 100 swim NO FREE desc 1-3 @ 2:00
After 12th round (if there is time)...
25's partner kick (2 at a time), RACE! Different kick in sets of 4, but always @ :45
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race LCM. Have a great day!
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