1:00 rest
9 x 50, all @ :10 rest
1-skull/drill by 25's
1- drill/swim by 25's
1- swim/kick by 25's, FAST TURN & 4 UDK's
By round, go free, NO FREE, choice
1:00 rest after #9, check HR, then...
Everybody together...
75's..."how low can you go?"
Odds- drill/swim/drill by 25's @ 1:15
Evens- swim/kick/swim by 25's @ 1:05*
*Interval gets :05 FASTER each time through, stop when you miss an even 75
1:00 rest after you miss on an even 75
MYSTERY SET
Today's Mystery Set was unusually long, and was a good bit of kicking...
12 x 50 kick @ 1:00 all FAST, 6 on back, 6 with boards (all FREE)
1 x 300 swim free @ 3:30
:10 or :15 rest after 300 so everybody can start the Broken kick together...
1 x BROKEN 150 kick (75/3 x 25, all @ :10 rest with boards)
1:00 rest, check HR
4 x 50 kick @ :55 FAST w/boards
4 x 50 kick @ :50 FAST on back (4 UDK's)
4 x 50 kick @ :45 FAST w/boards
3 x 100 swim free @ 1:10 (or 1:15)
1 x BROKEN 150 kick (3 x 50 kick @ :10 rest with boards)
1:00 rest, check HR
3 sets of:
2 x 50 kick on back @ :55, focus on 4 FAST UDK's and desc 1-2
1 x 100 kick with boards @ 1:30
:30 rest after 3rd set, check HR, then...
9 x 50 swim as follows:
1 @ :45 choice
2&3- swim free @ :35)
:30 rest after #9
1 x BROKEN 150 kick (25/50/75 @ :10 rest with boards)
1:00 rest, check HR
12 x 25 kick in sets of 4 as follows-
odd 25's- always @ :45, 15y FAST/10y easy
#2- kick all FAST @ :20
#4- kick all FAST @ :15
Odd rounds of 4 with boards, 2nd round of 4 on back (focus on 4 FAST UDK's)
:30 rest after #12, then...
1 x 300 swim free FAST for time
1:00 rest
1 x 150 kick FAST for time- your choice kick, straight through with boards
Check HR, lick your wounds...
8 x 50 speedplay @ 1:00
Warmdown a bit before you get out. Offer to help your parents around the house today and enjoy the Festivus celebration. Remember, check the Holiday Training schedule each day. Have a great day!
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