1 x 600- 300/200/100
1:00 rest
6 x 75 @ 1:20- 50 fist free drill br3, 25 dolph kick on side (1st 12y UDK)
4 x 50 choice drill @ 1:00, NO FREE
6 x 25 kick with boards, all FAST @ :35 (breast kick on #3&5)
Rotate 1 spot (take :30 to do so, not more than that)
6 x 75 @ 1:20- 50 2k1p breast drill, 25 UDK (sneak a breath when needed)
3 x 100 @ 1:45- 25 dolphin kick with boards, 75 drill/swim/drill by 25's breaststroke
6 x 25 dolph kick w/boards, all FAST - except #3&5 are breast kick, all @ :35
Rotate 1 spot (:30 to do so)
2* sets of (CoGr, go one round of this kicking only):
4 x 50 kick w/boards @ :50
4 x 50 kick on back @ :50 (focus on FAST back turn & UDK's!)
8 x 100 kick- middle 4 x 100 on back (2nd round, middle 4 w/boards, others on back)
Odds @ 1:45, neg split
Evens @ 1:30, FAST
Check HR & rotate 1 spot after each round
*In 2nd round, go the 8 x 100 as follows:
Odds- all FAST @ 1:50
Evens, make interval @ 1:35
Go the middle 4 x 100 with boards, others on back
Check HR after #8, rotate 1 spot
JrG- if there is time...
25's from a dive RACE
SrG/SrS-
With fins, 9 x 150's swim @ 2:40 desc 1-3's to all out FAST (3 free, 3 NO FREE, 3 choice)
CoGr-
3 sets of:
400 free cruise, hold stroke- @ 4:45 (5:10, okay)
450 pull, desc 150's to what you can
:30 rest between rounds, check HR
Wear your mask all the way to the car, do an excellent job with school today- and with DRYLANDS. Get excited for November 21. Have a great day!
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