1:00 rest
2 x 150 @ 2:40- 50 fist free br3, 25 choice drill NO FREE
3 x 100 @ 1:45- 25 drill, 50 swim FAST TURN/BO, last 25 kick build, 4 UDK's (25 drill & 50 swim are same stroke as 25 drill NO FREE on 2 x 150's above)
Check HR, then...
2 sets of:
4 x 50 kick @ :50 (Jr. Gold @ :55, okay if needed) on back (4 UDK's), except #3 is with boards
4 x 25 swim, odds @ :30 @ 200 setup, evens all FAST @ :20 (go 1st round choice, can be free; 2nd round primary stroke)
4 x 50 kick @ :45 with boards, except #3 is on back (4 UDK's); Jr Gold go @ :50 if needed
:30 rest between sets, check HR, then everybody start the 2nd set together as a team
1:00 rest after 2nd set, check HR & get water.
LONG SWIM-
5 times through:
200 freestyle swim/kick on back by 50's, 2nd 100 faster than 1st, focus on UDK's throughout
100 swim IM (descend this 100 through the swim)
100 swim/kick with boards FAST by 50's in 4th best stroke, NO FREE (always FAST)
Check HR after 5th time through, then get water
Once everybody has finished the Long Swim, as a group start the following until 6p:
4 x 75 swim "slide IM" @ 1:15 (#1 is fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly, etc)
3 x 50 swim/kick by 25's in primary stroke, desc 1-3's; 1st round @ :55, 2nd round @ :50, 3rd round @ :45- who can make it @ :45?!?
Take :30 rest as a group between sets, but not more than that.
Warmdown a bit before you get out, thank Kristy for her time this afternoon. Take a minute to text/email me your "good-bad-ugly" from the meet this weekend. Do an excellent job with your HW tonight & have a great day!
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