600- 300/300
1:00 rest
4 x 100 @ :10 rest- 25 skulling (one arm at a time on your side), 50 drill, 25 kick (build)
Everybody together...
16 x 25 kick with boards @ :40- go 15y FAST, 10y easy; except...
#'s 3, 6, 11 & 16 are 50 kick FAST on back @ :50
1:00 rest, check HR & put fins on
With fins,
15 x 50 in sets of 5:
1-3, fly pull free kick drill/dolph kick on side by 25's @ 1:00
4-5, swim fly/kick on back desc 1-2 @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
Check HR after #15, take fins off
Until 5:50p, finish up with...
2 x 75 swim free br3 @ 1:05, desc 1-2 to what you can; focus on 4 UDK's off the wall, keep head still & full (even) hip rotation
2 x 50 swim fly/breast by 25's @ :55 (gets :05 faster by round down to :40, then back up by :05 by round to :55); forcus on 4 UDK's off each wall & desc 1-2
No rest between sets, check HR at 5:50p.
Until 6p, work on starts, then change quickly for PMI.
Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Regular schedule this week, get excited to train well. Have a great day!
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