1 x 600- 300/200/100
1:00 rest
8 x 50 @ 1:00- odds are fist free drill br3, evens are kick on back desc 1-4 (focus on 4 UDK's)
6 x 50 @ :50- odds are swim/drill by 25's build to FAST turn; evens are kick with boards make interval
4 x 50 @ :45 swim/kick by 25's, build to FAST turn...except #3 is all kick with boards
Check HR & rotate 1 spot
3 x 150 kick desc 1-3 @ 2:40- #3 should be FAST, get time, then...
4 rounds of:
4 x 50 swim FAST TURNS @ :50, except #3 is all kick (even rounds @ :40)
4 x 25 all kick FAST with boards @ :35, except #3 is @ :20
2 x 75 kick FAST for time @ 1:30- should be FASTER than half your fast 150 time
Check HR & rotate 1 spot after each round
DISTANCE-
After 4 rounds of the kicking, finish up with...
3 sets of:
1 x 400 pull neg split br3/5 by 100's @ 4:50
1 x 450 swim free at stroke count @ 4:50
No rest between rounds, check HR when you can
Everybody else, with fins, finish up with...
3 x 150 swim desc 1-3 @ 2:40
3 x 100 swim desc 1-3 @ 1:40 (3rd 25 is all UDK)
3 x 75 swim desc 1-3 @ 1:20- who can be FASTER than their 50 kick times?
Wear your mask all the way to the car, do an excellent job with your DRYLANDS today & enjoy your time with your families this weekend. Be sure to commit to the OCCS Meet if you've been invited. Have a great day!
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