1 x 400- swim free/rev IM drill/swim choice/kick on back, by 100's
1:00 rest
16 x 25 @ :45 in sets of 4:
1&2- drill (same drill)
#3- kick FAST UDK on stomach @ :30
#4- kick FAST @ back (4 UDK's!) @ :45
Check HR after # 16, then rotate one spot
15 x 50 in sets of 5:
1-3, swim/drill by 25's @ 1:00
4-5, swim/kick by 25's (same stroke as 1-3) @ :50, desc 1-2 to what you can
Rotate one spot after #10, check HR after #15, then 1:00 rest
Until 6p-
2 x 100 all kick @ 1:50- 25 with boards dolphin kick, 50 on back (4 UDK's!), 25 with boards choice
4 x 25 kick all with boards (even rounds on back), odds FAST @ :40, evens 15/10 @ :30
1 x 100 all swim @ 1:40, 25 at 200 set up, 50 with FAST TURN/BO, last 25 drill
Rotate one spot after even rounds
Warmdown a bit before you get out, be sure to wear your sunscreen today and wear your mask all the way to the car. Let me know if you have any questions about the new schedule. Have a great day!
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