1:00 rest
With fins:
6 x 75 @ 1:20- 50 UDK (AFAYCG) then dolph kick on side, 25 ra2 la2 free drill
4 x 100 @ 1:45- 25 kick free head out, 75 drill/swim/drill by 25's in primary stroke NO FREE
Check HR, take fins off & rotate 1 spot
3 sets of:
8 x 50 kick @ :55* on back- FAST backstroke turn & UDK's
2 x 75 @ 1:30 kick FAST for time with boards @ 1:40- get times, add together
4 x 25 kick with boards- odds all out FAST @ :20, evens are 15/10 @ :40
4 x 75 swim free br3 @ 1:00* desc 1-4, except #3 is always swim IM (NO FREE)
1:00 rest between sets, check HR & rotate 1 spot
*for 3rd set, 50's kick on back @ :50, 75's swim @ :55
After 3rd set...
1 x 400 kick FAST for time with boards, can you be FASTER than the 75's add-up?!?
If there is time...
100's kick/swim by 50's in 4th best stroke @ 1:50, desc 1-3's
Wear your mask all the way to the car, do an excellent job with your HW this weekend (and with DRYLANDS!!) & get excited for next week's RACE DAY. Have a great day!
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