1:00 rest
Anybody who raced this past weekend- 30/20/10
ISCA- warmup until you have to go
WAVE 3/anybody NOT racing this weekend- KICKING
After 600...
7 x 100 @ 1:40-
odds- 50 fist free drill br3, 50 choice drill NO FREE
evens- 25 kick w/boards- 50 kick on back- 25 kick w/board- desc the even 100's 1-3
1:00 rest, check HR & rotate 1 spot
2 sets of:
6 x 25 kick w/boards- odds all FAST @ :20, evens are 15 FAST/10 easy @ :40
4 x 50 kick FAST IM order by 50's @ 1:00- all with boards
2 x 75 kick on back desc 1-2 @ 1:20- really focus on 4 UDK's!
1 x 100 kick kick FAST for time with boards @ 2:00
1 x 100 swim free br3 @ 1:10- make interval
2 x 75 kick on back- descend 1-2 to FAST
4 x 50 kick IM order by 50's @ 1:00- all FAST
6 x 25 kick w/boards- as above @ :20/:40
1 x BROKEN 100 kick with boards- 25/50/25, all @ :10 rest, in primary stroke (straight 100 IM kick for time in 2nd set)
Check HR after each round, rotate 1 spot
Until 8a, finish up with...
1 x 150 swim free br3 @ 1:50 (@ 2:00, ok)
1 x 175 swim free br3 @ 2:00 (@ 2:10, ok)
1 x 200 swim free br 3 @ 2:10 (@ 2:20, ok)
4 x 75 swim IM (no free) @ 1:10- desc 1-4 to what you can, #4 should be JUICY!
1 x 600- pull free with your choice of equipment- desc by 300's in 1st round; desc by 200's in 2nd round & desc by 150's in 3rd round. Equipment can be different from round to round.
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Check your email and/or the club website for schedule changes later this week. Have a great day!
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