1 x 600- 300/200/100
1:00 rest
Be sure to thank your parents for getting you out here in the snow!
3 sets of:
3 x 100 drill/kick on back- build kick to FAST, @ 1:50
1 x 150 swim/kick/swim by 50's- get times for 50's swim & desc 1-2
Check HR after each round, wait for everybody in your lane to finish, then get into next round
Go free/NO FREE/choice, by round
After 3rd round...
1 x 300- each 100 is:
25M drill, 50M swim FAST TURN/BO, 25M skulling
1:00 rest, check HR
With fins, 4 rounds of:
3 x 50 swim descend 1-3 to all out FAST @ 1:10
1 x 100 @ 2:00- 25M small FAST UDK, 50M swim FAST TURN/BO, 25M small FAST UDK
Go primary/free/choice/primary by round; check HR after each round
Until 1p, finish up with:
2 x 50 fist free drill br3 @ 1:00
5 x 50 pull free br3- odds @ :40, evens @ :50
1 x 250 @ 4:00- first 150 is pull desc 50's 1-3, then last 100 is swim free, giddyup with your kick!
Wear your mask all the way to the car, do an excellent job with your HW tonight- plan on having school tomorrow! Also, keep up with your DRYLANDS! Regular schedule this week. Have a great day!
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