1 x 600- 300/200/100
1:00 rest
9 x 75 @ 1:15-
1&2, drill/kick/drill by 25's, build the kick
#3- all kick on back, get time & desc 1-3; focus on 4 small FAST UDK's off each wall
1:00 rest, rotate 1 spot
3 rounds of (JrG- go just 2 rounds, then on to the LONG SWIM):
1 x 300- 50 fist free drill br3/25 small FAST UDK on stomach (except last 75 is swim free br3 desc 25's)
2 times through of-
{4 x 25 (odds drill @ :35/evens swim build to FAST @ :25- all primary)
{1 x 50 swim/kick FAST @ 1:00- same stroke as 25's
After 2nd time through of 4 x 25/1 x 50, check HR & rotate 1 spot, but stay on interval
JrG- LONG SWIM:
SrG/CoGr-
With fins, 3 sets of:
3 x 150 swim desc 1-3 to all out smoking FAST @ 2:30
3 x 75 kick on back @ 1:30 desc 1-3 to all out SMOKING FAST
Rotate1 spot after each round (go free/NO FREE/choice by rounds)
Work on starts/breakouts before you go
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS, and get excited to RACE this weekend. Have a great day!
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