1 x 600- 300/300
1:00 rest
Welcome to the LCM Season!
3 sets of:
12 x 25 as follows:
1-3, free drill (catchup, fist, offside breathing- by round)
#4- kick on back with arms toward ceiling (STREAMLINED!)
2 x 100 @ 2:00-25 kick on back (FAST UDK's!), 50 swim free with FAST turn, 25 kick on back (FAST UDK's!)
No rest between sets, check HR after each round
5 sets of:
4 x 25 kick with boards @ :40-
1- build to FAST
2- 15 FAST, 10 easy
3*- all kick FAST @ :20
4- 15 FAST, 10 easy
1 x 50 kick on back- focus on FAST UDK's to 8y, @ 1:00
1 x 100 all freestyle drill @ 2:00
No rest between sets., check HR after each round.
After 5th round, Jr. Gold gets out for drylands at the deep end
Sr. Silver, until you have to get out, fo through the following:
4 x "out & backs" @ :40 (go to first red buoy in 1st set, 2nd red buoy in 2nd set, 3rd red buoy in 3rd set- but all @ :40)
1 x 50 kick FAST on back @ 1:00- entire 20 yards at the turn end is underwater
No rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job in school today (4th quarter!) and get excited for the LCM season & ISCA's. Have a great day!
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