1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100's reverse IM drill, except #2 is kick on back
1:00 rest
With pull buoys where noted-
6 x 100 @ :10 rest-
25 skulling (buoy at feet), 50 free drill (catchup, fist or ra2 la2, NO BUOY), 25 kick free head out (buoy at hands
Check HR, everybody together:
4 x 75- 25 kick build to FAST with boards, 50 swim free FAST TURN, @ 1:15
4 rounds:
3 x UDK "out & backs" (stomach/back with forward ss) @ :40 (odds) or :30 (evens)
2 x 50 kick all FAST for time @ 1:00 (@ :10 rest in even rounds)
1 x 100 swim IM, get time & desc
After 4th round, check HR, then....
12 x 50 kick all FAST @ :10, check clock for time, add :05 if time per 50 drops off
1:00 rest, check HR
How low can you go?!?
4 x 100 swim free, except 3rd 25 is kick on back (BIG UDK's!) @ 1:30* (1:40); #3 is all swim @ 1:05/1:10 or 1:15
2 x 25 swim @ :10 rest (all @ 1:30)- 25 build fly, 25 tempo back
100 IM kick FAST for time
*interval gets :05 faster by round
Until you have to get out...
75's pull free @ 1:10 or 1:20 desc 1-3's, choice equipment
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the week ahead. Have a great day!
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