1 x 400- 200 swim free/200 rev IM drill
1:00 rest
6 x 75 @ 1:25- breast pull free kick/choice drill (primary)/kick build (1/2 way UDK)
6 x 25 choice fly drill @ :40
8 x 50 @ 1:00 (odds) & :50 (evens)-
odds- kick build to FAST backstroke turn/drill (choice breaststroke drill)
evens- swim/kick by 25's breaststroke
1:00 rest, check HR & rotate 1 spot
5 rounds of:
4 x 100-
odds- 25 dolph kick FAST, 75 swim "slide" IM @ 1:40
evens- 25 swim fly build to FAST, 75 kick IM by 25's @ 1:40
1 x 100 swim free br3 @ 1:15 (or @ 1:25)
BROKEN 100 KICK- different by round- get time & check HR
Rotate1 spot after each round
Finish up with...
24 x 25 kick @ :45 (odds) & :30 (evens)- sets of 4, the USUAL.
Wear your mask all the way to the car, use your sunscreen if you have to be outside & stay hydrated today. Do a great job with your drylands as well, it's so important, and a part of your workout routine. Have a great day!
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