1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling, by 25's
1:00 rest
Welcome to Filthy Kicking Wednesday!
2 rounds of:
6 x 25 partner kick FAST @ :50*
1 x 50 kick on back FAST for time @ 1:00- focus on 4 UDK's
1 x 150 swim choice BIG negative split (same stroke for 3 rounds, then switch)
1:00 rest after 150, then get into next round
*gets :05 FASTER by round until you can't make it anymore; everybody should make @ :25 (then for 2nd round go back to 25's @ :50 and go down :05 each round again)
Warmdown with 75's pull with shnorkel @ 1:15
Do an excellent job in school today & get excited to race this weekend. Have a great day!
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