1 x 300- swim freestyle/reverse IM drill/kick on back- by 100's
1:00 rest
3 sets of:
3 x 25 @ :40- 1/2 FAST UDK, 2nd half is drill choice, each 25 is followed immediately by 3 streamlined blastoffs from the bottom of the pool; how high can you jump out of the water??
1 x 50 swim/kick by 25's, build the swim to a FAST turn
After each round, rotate one spot in the lane for the next round; go 1 round free, 1 round NO FREE, 1 round choice
4 rounds of:
6 x 25 drill @ :40 (#'s 3 & 5 are all kick FAST @ :30)
2 x 75 @ 1:30- 25 swim build to FAST turn, 50 kick with FAST backstroke turn
1 x 50* swim/kick by 25's # 1:00
PLEASE NOTE:
rotate one spot after each round;
*in 2nd round go 1 x 100 swim/kick, desc the 50's 1-2; 1n 3rd round go 1 x 150 swim/kick, desc 50's 1-3; in 4th round go 200 swim/kick, desc 50's 1-2 & 3-4
DRILLS:
1st round 8ks free (skull with hand out front);
2nd round 8ks backstroke (skull with hand out front)
3rd round either fly pull free kick or "blow it out the back" fly drill
4th round, your choice, but all one stroke
If there is time...
Go 25's swim build to FAST finish @ :45, 3 of each stroke, IM order by round
Warmdown a bit before you get out & be sure to take everything with you. REMEMBER, YOU HAVE TO WEAR YOUR MASK WALKING OUT OF HERE UNTIL YOU GET INTO YOUR CAR, NO EXCEPTIONS! Wear your sunscreen today and be sure to drink plenty of water. Have a great day!
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