1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up, your choice
1:00 rest
4 sets of:
4 x 25 kick on back @ :45- focus on UDK's off the wall, then choice kick to the end
1 x 50 kick choice FAST with boards @ 1:10- add 1 x 50 in each round, all FAST
No rest between sets, check HR after 4th round
1 x 300 choice drill (50)/skulling (25); NO FREE on llast 150 for the drilling.
1:00 rest
4 sets of:
2 x 100 swim @ 2:00- 25 swim FAST, 50 drill, 25 swim FAST from a dive
2 x 100 kick @ 2:15- 25 kick FAST with boards, 50 kick on back with FAST backstroke turn, 25 kick FAST with boards
1 x 150 swim, desc 1-2's, even round should be FAST!
1:00 rest between sets, check HR
Until 7:30a, finish up with...
With fins, 24 x 25 @ :40 in sets of 4- the "usual"
Odd rounds of 4 are free, even rounds of 4 are NO FREE
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our "Filthy Kicking Wednesday's." Have a great day!
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