1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling/drill/drill by 25's
1:00 rest
3 sets of:
3 x 50 drill/kick (UDK) @ 1:00
2 x 100 kick on back/with boards by 50's, desc 1-2 @ 1:40
1 x 50 swim/kick in 4th best stroke @ :45
3 rounds of:
(alternate between the ":10 sec" and "6 streamlined blastoffs")
3x :10 free kicking at wall/forward ss/FAST UDK to 1/2way, then race back to the wall
After every 3 rounds:
6 streamlined blastoffs & :20 FAST VDK by bulkead)
After every 3 rounds, get right into...
6 x 100 as follows:
1- swim/kick choice @ 1:35
2- swim free/NO FREE by 50's @ 1:20
3- swim free br 3 @ 1:05
Finish up with...
75's swim free with shnorkel (go 3 @ 1:10 desc, 1 @ :55)
Warmdown a bit before you get out. Do some HW today & offer to help your parents around the house. Have a great day!
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