1 x 600- 300/200/100
1:00 rest
3 sets of (1st round choice, last 2 rounds all kick):
1 x 200- 50 kick, 100 drill/swim by 25's, 50 kick @ 3:30)
2 x 100 @ 1:40, 1st & last 25 always kick build to FAST
No rest between sets, rotate after 3rd set
6 rounds of:
3 x 125 @ 2:20- 75 kick FAST for time, 50 drill (#3 kick is on back, others w/boards)
1 x 75 swim IM (NO FREE), desc 1-6 @ 1:30
1 x 100 kick IM FAST (25 fly on back, then 75 w/boards)
Rotate after each round
Finish up with 150's pulling desc 1-3's
CoGr:
4 rounds of:
3 x 175 @ 2:10
1 x 75 kick @ 1:10
3 x 175 @ 2:00
1 x 75 kick FAST for time
If there is time...
With fins, 24 x 25 @ :40 in sets of 4, the USUAL
Wear your mask all the way to the car, do a great job in school today- and with DRYLANDS. Have a great day!
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