1:00 rest
4 x 250 @ :10 rest-
odds, odd 50's are fist free drill br3, even 50's are kick on back- FAST TURNS/BO's & 4 UDK's
evens- odd 50's are drill in primary stroke, even 50's are swim/kick by 25's (same stroke) FAST TURNS/BO's
11 x 50 as follows:
odds- swim/kick by 25's in primary stroke desc 1-6 @ :55
evens are swim free (or back) @ :40
6 x 100 kick as follows:
odds- free/NO FREE by 50's @ 1:45
evens- choice @ 1:25, hustle to make the interval! (young'uns- swim the last 25, okay)
1:00 rest, check HR
5 sets of:
3 x 100 swim freestyle @ 1:20- except #2 is swim IM with last 25 kick free on back @ 1:30
BROKEN 150 kick with boards:
1st set, 75 FAST/3 x 25- all @ :10 rest
2nd set, 25/75/2 x 25- all @ :10 rest
3rd set, 2 x 25/75/25- all @ :10 rest
4th set, 3 x 25/75- all @ :10 rest
5th set, 3 x 50 @ :10 rest
1:00 rest between sets.
If there is time, finish up with...
50's @ :55, odds swim choice smooth & strong, evens kick FAST for time
Warmdown a bit before you get out. Be sure to thank Kristy for the workout, do an excellent job with your HW tonight & get excited to race this weekend (or next weekend). Have a great day@!
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