1 x 600- 300/200/100
1:00 rest
2 x 300 @ :15 rest-
1- 50 ra2 la2 free drill, 25 skulling (don't rush the skulling)
2- 50 choice drill in primary stroke NO FREE, 25 kick on back- focus on 4 FAST UDK's
Check HR & rotate 1 spot
6 rounds of:
1 x 50 swim/drill @ :50- build to FAST TURN/BO
2 x 25 kick with boards @ :50 desc 1-2
1 x 50 kick on back FAST for time @ :50, focus on FAST TURN &UDK's
Check HR & rotate 1 spot after 3rd round
With fins:
8 x 25 drill, odds are choice, evens are fly pull free kick- all @ :35
6 x 75-
odds- 25 swim fly build, 50 choice drill primary stroke @ 1:20
evens- all kick, on back/FAST UDK/on back by 25's @ 1:00
Check HR and take fins off
Until the end of workout...
Rounds of 3-
1 x 75 swim free br3 @ :55 (@ 1:05, okay)
1 x 75 swim 50 back, 25 breast @ 1:05 (@ 1:15, okay)
3 x 50 fly swim/kick by 25's @ :55* (*gets :05 faster by round down to :45), #2 is back
After every 3rd round..
1 x 450 pull free br3, desc 150's to something JUICY!
Check HR & rotate 1 spot.
Wear your mask all the way to the car, do an excellent job in school today & stay on top of your DRYLANDS. Have a great day!
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