1 x 300- swim free/reverse IM drill/choice kick on back- by 100's
1:00 rest
3 sets of:
8 x 25 as follows:
odds- kick on back build to FAST
:10 rest
evens- all drill PERFECT (legs will be sore, work to do the drill PERFECTLY)
The 2 x 25's are done @ :55 total (so basically a broken 50 @ :55)
2 x "out & backs" @ :40- all FAST UDK, on stomach/forward ss/on back
3 x 50 swim/kick by 25's desc 1-3 to what you can @ :55
After 1st set,,,
8 x 25 kick FAST @ :40
After 2nd set...
4 x 25 kick FAST @ :10 rest
After 3rd set...
1 x 50 kick FAST for time
Warmdown a bit before you get out. Do some reading today, offer to help around the house and wear your sunscreen if you have to be outside. Have a great day!
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