1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/drill/drill by 25's
1:00 rest
4 x 400 @ 6:30 as follows:
1- 100 swim free, 300 drill/kick on back by 50's (focus on UDK's on the kick)
2- 200 swim free (desc 100's), 200 drill/kick on back by 50's
3- 300 swim (desc 100's), 100 drill/kick by 50's
4- all swim free, desc 100's 1-4 to what you can
1:00 rest, check HR
In honor of today being the 24th of the month, this week's installment of Filthy Kicking Wednesday is...
3 sets of 8 x 100 as follows:
#'s 1-6 @ 1:40-
odds- 25 kick w/bds (15/10), 50 kick on back w/FAST turn & UDK's to 8y, 25 kick FAST w/bds
evens- same 25/50/25 as odds, except the 25's are in 4th best stroke, and the 50 is primary stroke
#7- all kick, BROKEN with boards @ 2:30 (25/50, 50/2 x 25, or 2 x 25/50 by round), all @ :10 rest
#8- all swim free @ 1:00 (1:05)
Check HR after each round.
Finish up with...
25 x 50 @ :50-
odds- swim/kick choice
evens- kick with boards desc 1-12
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Thanks for coming to Filthy Kicking Wednesday, have a great day!
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