1 x 400- 200/200
1:00 rest
6 x 25 drill @ :35- odds are 2k1p breast, evens are choice
1 x 200 @ 3:40- 50 drill/25 kick build/50 drill/25 kick build/50 drill
1 x 200- 50 kick/25 swim build/50 kick/25 swim build/50 kick- focus on UDK's & desc 1-3
6 x 75 as follows:
odds- swim free @ 1:10 (#5 @ 1:00)
evens- swim IM desc 1-3 @ 1:15
Check HR & rotate 1 spot
50's kick FAST are "+1" in each round up to 5, then back down (5 only once):
1 x 50 kick FAST with boards @ 1:05
1 x 50 kick easy on back (4 small FAST UDK's) @ 1:00
1 x 100 swim free FAST (get time) right into...
1 x 50 drill (SHARP drilling, nothing sloppy here
Check HR & rotate 1 spot after even rounds.
Wear your mask all the way to the car, stay well hydrated today & do an excellent job with your drylands. REMEMBER, workout on Friday is at Claude Moore, 5-7a. Meet out front for temperature check at 4:50a. Have a great day!
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