1:00 rest
3 x 150 @ :15 rest- 100 kick/drill by 25's, focus on 4 UDK's off each wall; then 50 swim dps, neg split stroke count on each 50
Check HR
5 sets of:
4 x "out & backs" on stomach/back (forward ss) @ :45- fast & explosive here!
3 x 100 kick @ 2:00 as follows:
25 kick all out FAST w/boards, 50 kick@back neg split (4 UDK's!), :10 rest, 25 kick w/boards FAST
2 x 50 kick primary stroke @ :50 all FAST, except @ :10 rest in 3rd & 5th sets
1 x 150 swim shnorkel desc 1-5 to all out FAST
1:00 rest between sets, check HR
If there is time, finish up with...
12 x 50 @ :55- 3 swim IM order, 1 choice kick with boards (next 12 @ :50, last 12 @ :45)
Warmdown a bit before you get out. I hope you enjoyed your day off today. Be sure to get your HW done & make sure you're ready for the week ahead at school. Thank Kristy for the workout & have a great day!
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