1 x 600- 300/300- all drill, NO FREE
1:00 rest
4 x 100 @ 1:45- kick drill by 50's (kick on back for 4, then last 2 with boards)
8 x 25- swim build @ :35, kick FAST on back @ :20 (4 UDK's!) by o/e
9 x 75 @ 1:15- 50 swim FAST TURNS/BO, 25 kick (o) choice, (e) IM, no kick
Check HR, then skulling back to the starting end
1:00 rest
LONG SWIM
8 times through:
150 IM (25, 50, 75- "slide," NO FREE)
100 kick FAST IM on back (o) or primary (e)
Check HR after 8th time through, then wait for everybody else to finish
Until you have to get out:
2 x 150 @ 3:00- 75 swim FAST, 75 choice (same stroke)
BROKEN 150 swim- 3 x 50 @ :10 rest, same stroke as 75's
100 drill @ 2:00
Odd rounds are free, even rounds are primary stroke NO FREE.
Warmdown a bit before you get out. Get excited for some FILTHY KICKING tomorrow morning. Have a great day!
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