1:00 rest
9 x 100-
1&2, 50 drill, 50 kick on back- focus on 4 small FAST UDK's off each wall, all @ 1:45
#3- 25 swim (same stroke as drill above) build to FAST turn, 75 kick (last 50 w/boards) @ 1:35 (CoGr @ 1:30)
Check HR after #3/6/9 & rotate 1 spot
With boards @ the 25's, several (and then several more) rounds of...
2 x 75 kick, desc 1-2 @ 1:20- focus on the 4 small FAST UDK's
6 x 25 kick @ :35 (15/10), except #3&4&6 are all FAST @ :20
1 x 100 (or maybe something different) swim STRONG negative split, changes by round
Check HR & rotate 1 spot after each round
CoGr: went 6th round with 25's kick as follows- 1, 2, 4, 5 & 6 all @ :20, great job!
Finish up with...
MYSTERY SET!
Today the Mystery Set was 6 x 200 kick @ 4:00- 100 with boards, 100 on back- all FAST!
CoGr got out early on SP's 2:31.1, very impressive!
Wear your mask all the way to the car, do an excellent job in school today (and with DRYLANDS!) & stay well hydrated. Have a great day!
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