1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick by 25's
1:00 rest
3 x 200 @ :15 rest- 1st 100 is drill/kick by 25's (build kick, 4 UDK's!), 2nd 100 is swim/drill/swim/skulling by 25's- FAST TURNS/BO throughout
Check HR
Everybody together, 6 rounds of:
4 x "out & backs" @ :40- all UDK's with forward ss, these are FAST
1 x 75 kick FAST/easy/FAST by 25's @ 1:20
1 x 150 swim, desc 1-3 (free or primary) and 4-6 (IM) @ 2:20
No rest between sets, check HR after 3rd & 6th sets.
6 sets of:
4 x 75 @ 1:15- 25 kick, 50 swim- except #3 is swim free (or back) @ 1:15
1 x 200 kick for time (odd rounds are BROKEN, 75/50/75); Lanes 1-2 will go 150's
:30 rest between sets, check HR
With shnorkels & choice equip:
18 x 50 free, 2 @ :50, 1 @ :40, 2 @ :50 1 @ :35
:30 rest after #6, then 7-18 straight through.
With fins, finish up with...
3 x 150 swim desc 1-3 free @ 2:40
3 x 100 swim IM @ 2:00 desc 1-3
3 x 75 swim in primary stroke NO FREE @ 1:40
Repeat if there is time
Warmdown a bit before you get out. Offer to help out around the house today, and be sure to say "thank you" for the good things in your life. See everybody on Saturday, back on regular schedule. Have a great day!
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