1 x 600- 300/200/100
1:00 rest
4 rounds (rotate after each round, take :30 to move, not more than that):
2 x 50 drill @ 1:00 (even rounds are drill/kick by 25's @ :55, build the kick)
3 x out&backs @ :40 with boards, go free kick/dolph kick, except #2 is @ :20, #3 is UDK
1 x 100 swim/drill by25's, build 25's swim to FAST TURN/BO
Check HR & rotate 1 spot
Go 1 round free, 2 rounds choice, 1 round NO FREE
18 x 50 kick in sets of 6, alternating with boards/without by 50's:
1-3 @ :55 (gets :05 faster by round)
4-6 @ 1:05, all FAST (gets :05 slower by round)
Check HR & rotate 1 spot after every 6 x 50's
JrG- LONG SWIM-
5 times through:
150 IM swim (NO FREE), 50 of each stroke, neg split each 50
25 kick FAST on back (add 1 x 25 each round, up to 75, then back down)
75 swim free at 200 setup/drill/FAST by 25's
Check HR after 5th round, get fins & rotate
Finish up with, w/fins: 75's swim desc 1-3's @ 1:40 (free, NO FREE, choice by 3's)
SrG/SrS/CoGr-
6 times through:
3 x 100 swim/drill by 50's @ 1:30, 50 swim is at 2nd 50 split of 100 SCY Goal Time
1 x 150- 75 FAST for time, 75 drill/skulling/drill by 25's
Rotate 1 spot after each round
With fins, finish up with 75's swim @ 1:40 desc 1-3's (free, NO FREE, choice by rounds)
Wear your mask to the car, do an excellent job with your drylands today, and tear it up in school. Have a great day!
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