1:00 rest
PLEASE NOTE: from now on, whenever you "rotate one spot" in your lane, do so by way of UNDERWATER DOLPHIN KICK. Nobody should be on the surface (or walking) when rotating one spot.
11 x 75 @ 1:30, drill/drill/skulling by 25's; EXCEPT #'s 3, 6, 9 & 11 are all kick/swim/kick by 25's @ 1:20- focus on 4 small FAST UDK's off each wall
Rotate one spot (UDK!)...
18 x 25 kick (rotate one spot after every 6 @ :30) as follows:
Odds are 1/2 FAST dolphin kick with boards, 1/2 easy choice @ :45
Evens are all FAST choice kick with boards @ :25
Check HR after 18, then 1:00 rest
3 rounds of:
2 x "out & backs" UDK @ :45- all FAST, all UDK, forward somersault at midpool (or flip turn at wall)
1 x 100 BROKEN KICK- different by round, @ 2:00 (1st round is 75/25, then 50/50, then 25/75)
1 x 150 @ 2:30, swim BIG negative split: go free, primary stroke NO FREE, IM- by round; really get the legs going on that 2nd 75
Rotate one spot after each round, that's UDK to the next spot, @ :30
Until 6:00a, finish up with...
50's @ :50 (@ :55, okay) swim IM order by 25's, except any freestyle is always kick on back, with 4 FAST UDK's
Wear your mask all the way to the car, be sure to use your sunscreen if you have to be outside today & make sure you're keeping up with the drylands (don't blow that off now that we're back in the water). Have a great day!
No comments:
Post a Comment