1 x 600- 300/200/100
1:00 rest
**REMEMBER TO FILL OUT THE NEW HEALTH CHECK PRIOR TO EVERY WORKOUT**
4 x 125 @ 2:15- 50 fist free drill br3, 75 drill/drill/kick by 25's NO FREE
Check HR & rotate 1 spot
3 sets of:
4 x 50 swim @ :50- can be free br3 or back
4 x 25 kick FAST with boards @ :40, except #3 is @ :20
4 x 25 swim FAST @ :20, except #3 is @ :40
4 x 50 all kick make interval @ :50 (can be on back, but then must be 4 UDK each wall)
1 x 150 swim BIG neg split- free or back, put legs into 2nd 75
Check HR, then :30 rest...
BROKEN 150 KICK w/boards:
1st set, 3 x 50 @ :10 rest
2nd set, 75/50/25, all @ :10 rest- trying to be faster than 1st B150
3rd set, 25/50/75, all @ :15 rest- should be fastest of the day!
1:00 rest between rounds, check HR & rotate 1 spot
With fins, 24 x 25 @ :40- "the usual" in sets of 4, ALL KICK! Odd rounds of 4 w/boards, even rounds of 4 on back; make sure the fast stuff is FAST
Wear your mask all the way to the car & do an excellent job with your HW tonight. Be sure to stay on top of your DRYLANDS (it's part of your training, not something extra)! Regular schedule the rest of this week, and a BIG RACE DAY on Friday. Have a great day!
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