1 x 400- swim free/rev IM drill/swim choice/kick on back, by 100's
1:00 rest
9 x 75 in sets of 3, all @ 1:30-
1-3, drill/kick/drill
4-6, kick/drill/kick
7-9, all kick focus on 4 FAST UDK's off each wall
Rotate one spot after each set of 3
1:00 rest, check HR
15 x 100 in sets of 5 as follows:
1- all kick @ 1:50
2- swim IM, last 25 kick on back, @ 1:40; get time & desc 1-3
3- swim/kick by 50's NO FREE @ 1:40
4- 25 FAST UDK (can be on stomach), then 75 swim free BIG negative split, @ 1:30
5- 25 kick swim build to RACE PACE TURN (NO FREE), 75 kick FAST
Check HR after each round, then rotate one spot
Until 5:50a, finish up with...
"How low can you go" 50's...
1- all kick @ :55
2- swim/kick by 25's @ :50
3- all swim @ :45
2nd round is @ :50/:45/:40
3rd round is @ :45/:40/:35
4th round is @ :50/:50/:30
5th round is @ :50/:50/:25...if anybody can go :25 from a push (on the watch), I'll get you breakfast at IHOP when the pandemic is over
Rotate one spot after 2nd & 4th rounds.
Warmdown a bit before you get out, but stay 6ft apart. Be sure to wear your masks ALL THE WAY TO THE CAR. Do some reading today & wear your sunscreen if you have to be outside. Have a great day!
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