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 @ 1:05
4-5, swim/kick by 25's (same stroke as 1-3) @ :55, desc 1-2 to what you can
Rotate one spot after #10, check HR after #15, then 1:00 rest
18 x 75 in sets of 3 as follows (rotate one spot after every 6 x 75):
1- swim IM (fly/back/breast OR back/breast/free, by 25's- your choice) @ 1:20
2- kick/swim/kick by 25's in primary stroke NO FREE @ 1:20
3- all kick FAST on back, focus on 4 FAST UDK's off each wall, @ 1:30
Check HR after #18
Finish up with...
"Over/Under" 25's @ :50- all FAST (either UDK on stomach going towards the tennis dome, or swimming FAST on the surface towards the golf course.
Make sure to take everything with you when you go, stay 10 feet apart & wear your mask ALL THE WAY TO THE CAR. Be sure to wear your sunscreen today, and offer to help around the house. Thanks for being here this morning, have a great day!
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