1:00 rest
3 rounds of:
3 x 50 @ 1:05- 25 drill, 25 kick on back- the kick is choice, but FAST UDK to halfway off the turn!
1 x 100 @ 1:45- swim build to FAST turn/drill by 25's, same stroke as what you did on the 50's above
4 x "out&backs" @ :45 with boards- go dolph kick out, forward ss, breast kick back (in 2nd round, go choice kick out, backward ss, then free kick back in)- remember, this kick is all FAST!
No extra rest between rounds. For 50's & 100, go free/primary/4th best by round
1:00 rest after 3rd round, check HR & get ready...
2 sets of:
8 x 50 kick all FAST @ 1:10 (odds w/boards, evens on back), except #'s 3 & 7 are 75's kick all FAST, also @ 1:10- you'll have to hustle here!
After #8, 100 choice drill/skulling by 25's @ 2:00
4 x 150 kick as follows:
odds- kick with boards all FAST IM order by 25's (dolph-breast-free, then dolph-breast-free again), all @ 3:30- except #3 is a 200 kick with boards, in your best kick to make the 3:30 interval!
evens- BROKEN, 3 x 50 kick on back (4 UDK's!) @ :15 rest choice kick (#2), all @ 4:30; but, for #4, go 25/100/25, also @ :15 rest (25's are with boards free, 100 is choice kick on back, 4 UDK's), also @ 4:30
100 choice drill/skulling by 25's @ 2:00 after #4
1:00 rest between sets, check HR & get water
After 2nd set, if there is time, finish up with...
9 x 50 free in sets of 3:
2- pull with shnorkel & choice equipment @ :50
1- swim free (keep shnorkel ON!) @ :40- do your flip turns!
Take :30 rest after each round of 9 to check HR, get some water.
Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Be sure to thank Kristy for the workout this afternoon. Have a great day!
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