1 x 600- 300/200/100
1:00 rest
2 sets of (1 set free, 1 set primary):
4 x 75 @ 1:20- 50 fist free br3 drill, 25 breast kick on back
3 x 100- 25 small FAST UDK, 50 drill in primary stroke, 25 small FAST UDK on back, all @ 1:50
6 x 50 swim/kick by 25's desc 1-3/4-6 @ :50
Check HR after each round, then 1:00 rest
12 x 50 kick @ :55- odds on back, evens with boards, focus on UDK's & strong 2nd 25
2 x 100 kick @ 1:40 desc 1-2, #2 is IM
8 x 50 kick @ :50- as above, except evens are 25 dolph kick, 25 choice
2 x 100 kick @ 1:40- desc 1-2, #1 is IM
4 x 50 kick @ :45- do what you have to to make the interval
:30 rest
2 x 100 kick 50 free, 50 NO FREE @ 1:50, desc 1-2
1:00 rest
8 x 125 as follows:
odds- swim free br 3 (75) and 5 (last 50) @ 1:40
evens- 100 swim IM, 25 kick on back @ 1:50, desc 1-4
Check HR & warmdown
Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS. Have a great day!
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