1:00 rest
12 x 75 @ 1:25-
1-2, drill/kick/drill, build to FAST on kick
3- skulling, 50 swim with FAST TURN/BO
4- all kick, focus on 4 FAST UDK's off each wall, get time & desc 1-4
Change stroke after every 4 x 75, Check HR after #12 & rotate 1 spot
Hopefully the water is a wee bit cooler this morning...
6 rounds of:
4 x 50 swim/kick by 25's @ :55 (odd rounds, NO FREE) or :50 (even rounds, free)
4 x 25 swim @ :35, same stroke as 50's above (200 set up, 2/3 all FAST, 4 all kick FAST)
1 x 150 pull free br 3/5/7 if no shnorkel @ 2:50
1 x 100 BROKEN KICK odd rounds on back (UDK's!), even rounds with boards
1st 2 rounds are 75/25, @ :15 rest
Check HR after the kick & rotate 1 spot after even rounds.
If there is time, finish up with...
MYSTERY SET- guess it and you don't have to do it!
Wear your mask all the way to the car, stay hydrated today & use your sunscreen. CONTINUE TO DO AN EXCELLENT JOB WITH YOUR DRYLANDS, they're so important...Have a great day!
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