1:00 rest
3 x 100 drill/kick by 50's @ 1:45
4 x 50 drill/skulling by 25's @ 1:00
3 x 100 @ 1:45 (2:00 if necessary)- 25 drill, 50 swim FAST TURN/BO, 25 skulling
4 x 75 @ 1:20- 25 drill/50 swim FAST TURN/BO (odds), or 50 swim FAST TURN/BO, 25 drill (evens)
Check HR, then...
1 x 400 broken up by "far end" (all kick with 4 FAST UDK's & breakout) or "start end" (drill/skulling by 12.5's)
1:00 rest, check HR again
1 x 250 @ 3:30 swim free or back, get HR
5 x 50 kick @ 1:00, 1st 20y always FAST
1 x 250 @ 3:20 swim free or back, faster
7 x 50 kick @ 1:00, 1st 35y always FAST
1 x 250 @ 3:10 swim free or back, faster
9 x 50 kick @ 1:00, all FAST
Check HR, then...
18 x 50 kick as follows:
1&2 all kick FAST 1/2 free 1/2 NO FREE, @ :10 rest
#3 all easy choice/breast kick by 25's
Each set of 3 is @ 3:00
1:00 rest after #18, check HR again & 100 easy
Warmdown a bit before you get out. Do some reading tonight, offer to help around the house & be sure to wash your hands, don't touch your face & sneeze/cough into your sleeve. Have a great day!
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