1:00 rest
3 rounds of:
4 x "out&backs" @ :40- these are all small, fast UDK's, forward ss at midpool
4 x 25 kick @ :35, all 15/10, except #3 is all FAST @ :25
1 x 100 swim/kick on back by 50's, desc 1-3 @ 1:45
No rest between sets. Check HR after 3rd set, then...
1 x 300, 50 choice drill, 25 swim (build), 25 skulling
1:00 rest, check HR again.
Anybody who swam at MAKO this past weekend:
20 min swim/12 min pull/8 min kick (go 100 on back, 50 with boards), all @ 2:00 rest
Everybody else:
6 x 100 @ 1:45-
odds are swim freestyle at Goal Pace (mile, 1000 or 500 pace- pick one & stick with it)
evens- 75 kick FAST for time with boards, 25 easy breast kick (don't lollygag on the 25 easy!)
1 x 150 swim freestyle FAST @ 2:00
1 x 100 kick FAST for time @ 2:00
No extra rest between sets, check HR after each 100 kick
Warmdown a bit before you get out. Be sure your HW is done & get excited for our holiday training. Have a great day!
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