1 x 300- swim free/reverse IM drill/kick on back by 100's
1:00 rest
3 rounds of:
3 x FAST 1/2 pool sprint UDK, then 3 streamlined blastoffs from the bottom of the pool, @ :30
1 x 25 BPK @ :45
Check HR after 3rd time through, then...
4 sets of:
4 x 25 @ :40- drill (free in odd rounds, NO FREE in even rounds), except #3 is kick free head out
3 x out & backs UDK @ :30 (#2 is swim)- all with forward somersault; 4th round these are @ :25!!
Check HR then rotate to the next spot in the lane- remember, go FAST UDK to get to your next spot
No more than :30 rest to change spots
12 x 100 @ 2:00 in sets of 3 as follows:
1- 25 kick (build), 50 drill, 25 kick FAST, focus on 4 UDK's)
2- 25 drill/50 kick FAST/25 drill- 4 UDK's off each wall
3- all kick, 25 build, 50 FAST, :05 rest, last 25 FAST again with as many UDK's as you can
After each round of 3...
1 x 150 (50 swim/25 kick, neg split real BIG), focus on explosive UDK's throughout
:30 rest to switch spots in the lane after each 150 (go FAST UDK to switch spots, each time)
Until 5:50a, finish up with...
50's @ 1:00 in sets of 3 (switch spots after each 3, FAST UDK to your next spot) as follows:
1- swim (build)/skulling by 25's
2- swim (strong)/drill by 25's
3- swim (FAST)/kick by 25's
Go odd rounds of 3 choice NO FREE, even rounds of 3 are free
Hop out & quickly collect your goodies at 5:50a, be sure to wear your mask until you're in your car. Have a great day!
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