1 x 600- 300 swim freestyle, 300 choice drill
1:00 rest
2 sets of:
4 x 75 @ :10 rest- 50 drill, 25 skulling- mix it up here on the drill
1 x 125- 75 is swim/drill/swim by 25's- desc the swim; last 50 is kick on back build to FAST TURN, then FAST
:30 rest between sets, check HR. NO FREE in 2nd set
1:00 rest
With med balls @ mid pool, 3 sets of:
2 x BROKEN 100's- 37.5 build to FAST TURN, then FAST to mid pool, :15 rest, then :15 FAST vert dolph kick with med balls. Then 25 build to FAST TURN, then drill to mid pool, then :10 rest & :20 FAST vert dolp kick with med balls. Then 37.5 swim build to FAST turn & FAST to the end
200 easy drill/choice by 25's after every 2
Go primary, choice, free by round.
Warmdown a bit before you change for drylands. Make sure you're ready for the week ahead at school & enjoy your day off tomorrow. Have a great day!
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