1 x 600- 300/200/100
1:00 rest
5 sets of:
1 x 75 @ 1:20- 50 drill, 25 FAST UDK on back
1 x 100 @ 1:40- 25 swim at 200 setup, 50 drill, 25 FAST UDK on stomach
2 rounds free, 2 rounds NO FREE, 1 round choice
Check HR & rotate 1 spot after 3rd & 5th rounds.
3 x 450 @ :20 rest as follows:
1&2- 25 swim at 200 setup, 25 drill, 50 swim at 200 GP, 50 kick on back (FAST/ez by 25's)
#1 is free, #2 is primary, rotate 1 spot, then...
#3 is swim odd 50's FAST TURN & BREAKOUT; even 50's all kick FAST on back
Check HR, then 1:00 rest
SrG:
5 rounds of 2 x 150 swim neg split free br3/1 x 175 swim strong free br3 @ 2:15* (gets :05 faster by rd)
Then finish with out&backs/25's set
SrS/JrG:
6 rounds of-
2 x out&backs with boards @ :30- all FAST
4 x 25-
1-2 @ :40 (15/10)- swim
#3 all swim FAST @ :20
#4- all FAST UDK @ :40
Rotate 1 spot after even rounds
Wear your mask all the ay to the car, do an excellent job with school today- and with DRYLANDS! Have a great day!
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