1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back
1:00 rest
Welcome to Filthy Kicking Wednesday, OL-style!
4 x 200 @ :10 rest- 150 drill/kick by 25's (build the kick), then last 50 swim with FAST TURN
odds- free
evens- NO FREE
8 x 75 @ 1:20- 25 kick free with boards, 50 kick on back with FAST backstroke turn & UDK's
:30 rest, check HR; then, everybody together...
3 sets of:
3 x 50 @ :50- swim free/NO FREE by 25's
1 x 50 swim all free br 3 @ :40
3 x 50 swim/kick on back choice by 25's @ :50
1 x 50 swim free/NO FREE by 25's @ :40
:30 rest after 1st set, check HR, then 2nd & 3rd sets straight through
1:00 rest after 3rd set, check HR again
8 rounds of:
3 x 50 kick on back @ :50- hustle to make the interval, focus on UDK's off each wall
1 x 100 swim IM @ 2:00- FAST, swum "IM style"
BROKEN 100 KICK: various by round, but all @ :10 rest, all @ 2:30
No extra rest between sets, check HR after each IM
Odd rounds- free kick
Even rounds- primary, choice, primary, 4th best kick- by round
Warmdown a bit before you get out to help with the lanelines. Do some reading today and offer to help around the house. Wear your sunscreen & drink plenty of water so you're ready to RACE this weekend. Have a great day!
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