1:00 rest
With fins, 2 sets of:
6 x 25 @ :35- dolph kick, odds on side, evens on back- all 6 are 1/2 way UDK
4 x 50 choice fly drill/kick on back arms towards ceiling by 25's @ 1:00
6 x 25 dolph kick- odds on back @ :40, evens @ stomach @ :20, 1/2 way UDK on all 6!
:30 rest after 1st set, but not more than that! Then, after 2nd set...
Take fins off after 2nd set & get right into...
2 x 300 @ :20 rest as follows:
#1- 25 choice fly drill, 50 swim/kick on back by 25's choice
#2- 25 swim fly build to FAST, 50 swim/kick on back by 25's choice; swim is build, kick is FAST
3 sets of:
4 x 50 @ :45- swim free/choice by 25's- br3 on free (@ :50 if needed)
1 x 150 swim free br3 @ 2:00- desc 50's 1-3 to what you can (@ 2:10 if needed)
4 x 50 swim IM order by 25's @ :50 (@ :55 if needed)
1 x 150 swim free @ 1:50 (@ 2:00 if needed)- strong neg slit here, br3
:30 rest after each set, check HR (not more than :30 rest)
If there is time, finish up with...
1 x 100 @ 1:30- 25 swim fly (IM order through the set), 75 swim/kick/swim by 25's (odd rounds can be free, even rounds NO FREE or primary stroke)
6 x 25 kick (IM order by rounds)- odds build @ :40, evens all FAST @ :20
1 x 150 @ 3:00- kick for time, desc the 50's 1-3 to all out FAST; total time for the 150 should get faster by round, also.
Warmdown a bit before you get out. Do some HW tonight (so you're not scrambling to do it all tomorrow night), and offer to help around the house a bit, too. Be sure to thank Kristy for the workout. Have a great day!
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