1:00 rest
9 x 50 @ 1:00- drill/kick by 25's, build kick
4 sets of:
2 x 100 @ 1:45- 25 swim build, 75 kick, desc 1-2, focus on UDK's
1 x 50 kick FFT @ :40
No rest between sets, check HR after 4th round
Jr. Gold-
LONG SWIM
6 times through-
150- 75 swim IM, 75 kick (25 on back free, 50 choice with boards)- kick is all FAST
100- swim/kick by 50's in 4th best stroke NO FREE
50- swim in primary stroke, desc from 200 setup to all out FAST
With fins, finish up with...
24 x 25 @ :40- the usual, in sets of 4.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow morning. Have a great day!
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