1 x 600- 300/200/100
1:00 rest
BE SURE TO KEEP YOUR DISTANCE DURING WORKOUT
8 x 50 @ 1:00- 2 catchup free drill, 2 choice drill (same stroke) NO FREE
9 x 50 kick on back, focus on 4 SMALL FAST UDK'S off each wall:
1-3 @ 1:00/:55/:50
4-6 @ :55/:50/:45
7-9 @ :50/:45/:40
Check HR & rotate 1 spot
With boards, 3:00 on/:30 off for four rounds (so three times through of the :30/:20/:10 listed, then the :30 rest):
:30 vertical breast kick (:10 hands out/:10 FAST hands out/:10 FAST hold board overhead)
:20 TOMBSTONE KICK w/boards (last :10 FAST), all free kick
:10 FAST dolphin kick with boards
After 1st 3:00/:30 rest, 1 x 50 kick all out FAST for time, then rotate one spot
After 2nd round, 1 x 75 kick all out FAST for time, then rotate 1 spot
After 3rd round, 1 x 100...
After 4th round, 1 x ???
2 sets of:
3 x 50 @ 1:00- swim free/fist free drill (count strokes)
2 x 150 @ 2:10 pull free br 3/5/3 by 50's, get time- desc through the set
4 x 125 @ 2:10 (odds & evens)-
odds- 25 kick w/boards FAST, 100 swim neg split in primary stroke, focus on FAST turns
evens- 75 kick w/boards FAST, 50 swim choice with RACE PACE turn
Check HR after each round & rotate 1 spot
Everybody does two starts before you go.
Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS. Gert excited to race this weekend and have a great day!
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