1 x 400- swim free/reverse IM drill, by 200's
1:00 rest
4 x 125 @ 2:10- 25 "TOMBSTONE KICK" with boards, 100 drill/swim by 25's- build swim
Check HR
4 x 75-
1-3, drill/drill/swim by 25's @ 1:20
#4- 25 kick on back build, 50 kick on back FAST (focus on 4 UDK's) @ 1:10
6 x 25 kick, odds @ :40 (15/10), evens @ :20 all FAST
4 x 75-
1-2, drill/swim/drill by 25's @ 1:20
3-4, as above but @ 1:10
6 x 25 kick as above, NO FREE
4 x 75-
1, swim/drill/swim by 25's @ 1:20
2-4, as above, all @ 1:10
6 x 25 kick as above, choice- focus on 4 FAST UDK's off the wall
Check HR, then 1:00 rest
Until it's time to get out...
3 x 25 as follows:
1- swim at 200 set up
2- swim 15 FAST, 10 DPS
3- all swim FAST
2 x 50 swim free br 3 @ :50 with FAST turns
1 x 100 swim IM- 75 swim, last 25 kick on back free; get time & desc 1-2
Odd rounds, 25's are @ :40
Even rounds the 25's are @ :40/:30/:20, by 25's
Change strokes on the 25's after every 2 rounds.
Wear your mask all the way to the car, stay hydrated today & do a great job with your drylands. Have a great day!
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