1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK's!
1:00 rest
8 x 75 @ 1:20 in odds & evens as follows:
odds- 50 2 dolph kicks 1 breast pull drill, 25 dolph kick on side
evens- 25 kick free head out (build), 50 choice drill NO BREASTSTROKE
9 x 50 @ :50 (or :55)-
1- swim breast/free by 25's
2- all swim breast
3- swim/kick on back by 25's, all breaststroke
1:00 rest after #9, check HR
Talk about TEAM CULTURE & what it means to be a good teammate!
MYSTERY SET!!!
Today we did (with your partner) 2 sets of the following:
4 x 50 kick FAST with boards @ 1:10
4 x 50 kick FAST on back @ 1:10
8 x 25 Partner Kick with boards- odds 1/2 FAST 1/2 easy @ :45, evens all FAST @ :25
1st set is all freestyle, 2nd set is NO FREESTYLE
1:00 rest after 2nd set, check HR
With fins, and with your Partner, finish up with...
24 x 25 @ :40- in set sof 4, the "Usual"
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for our workouts this week. Have a great day!
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