1 x 600- 300/200/100
1:00 rest
With fins:
24 x 25 in sets of 4 as follows:
1-2, drill @ :40 (even rounds of 4 these are sit & spin back drill)
3- small FAST UDK as far as you can go UDK, then forward ss, then kick free head out @ :20
4- kick free on back w/arms toward ceiling @ :40
Rotate 1 spot after #12, you only get :30 to move to the next spot (go UDK to the next spot)
Check HR & take fins off after #24, then rotate 1 spot again
12 x 100 @ 1:45 in odds & evens as follows:
odds- swim 75 backstroke (desc 25's 1-3), last 25 UDK on stomach as far as you can, then on side
evens- 25 swim in primary stroke at 200 setup ("giddyup," minus the kick), then 75 kick (25 @back, 50 wboards)
Check HR & rotate 1 spot (same :30 to do so), then...
16 x 25 kick-
1-2 with boards (odds 15/10 @ :40, evens all FAST @ :20)
3-4, on back (build & all FAST by 25's), focus on 4 small FAST UDK's
Go 4 free, 4 NO FREE
Check HR after #16, rotate 1 spot
With boards, 8 x 50 kick all out FAST for time @ 1:10- keep track of average & fastest time
1:00 rest, check HR & get fins
With fins:
12 x 150 @ 2:40 desc sets of 3 as follows:
1-3, swim free
4-6, swim primary stroke NO FREE
7-9, choice
10-12, all KICK on back
Wear your mask all the way to the car, stay well hydrated and do an excellent job with your drylands (and HW!) this weekend. Have a great day!
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