1:00 rest
1 time through:
3 x 75 drill/swim/drill by 25's @ 1:20- build the swim to a FAST TURN/BO, all same stroke
1 x 125- same stroke as 75's above, go swim/kick by 25's- build the swim, kick is all FAST on back, focus on UDK's
Check HR, then everybody together...
3 x 125 @ 2:00 descend, go 75 swim IM, 50 kick all on back, focus on 4 UDK's
1 x 125 kick FAST for time, 25 choice on back, then 100 kick IM with boards
1:00 rest, check HR
**Until 5:20p, with med balls & kickboards, get into some partner kick relays as follows:
- One person does vert kick with the med ball- med ball & elbows stay dry! The other person does a 50 kick TOMBSTONE STYLE, 25 choice kick, 25 breaststroke kick- everybody goes through each 3 times, then take a 1:00 rest. Remember, RACE the other partners while you're doing this!
- If there is a person without a partner, that person does a series of streamlined blastoffs from the bottom of the pool, working the UDK, trying to get up as high as they can out of the water. Do that until the relay is over, then switch into a relay with a teammate (meaning a different person will now be out of a partner relay and instead doing streamline blastoffs).
At 5:20p, get 5-6 starts in, go 15y FAST, trying to take all the speed from the start up into the start of your race.
Warmdown a bit before you get out. Do an excellent job with your HW tonight, and be sure to thank Kristy for the workout this afternoon. Do an excellent job with your drylands tonight- wear something "SNOW" upstairs and work well together. Enjoy your day off tomorrow, I'm looking forward to seeing everybody on Thursday. Have a great day!
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