1 x 600- 300/200/100
1:00 rest
With fins,
9 x 75 @ 1:20- breast pull w/dolph kick & FLIP TURNS, except every 3rd 75 is actually...
3 x 25- odds FAST UDK @ :20, #2 is choice drill no breaststroke (desc 75's 1-2)
After #9, take off fins & go 1 x 125 choice drill
1:00 rest, check HR & rotate 1 spot
18 x 50 in sets of 3:
1-3, swim breast/free by 25's @ :50, desc 1-3
4-6, swim/kick primary stroke NO FREE @ :50, except #2 is swim all free br3 @ :40 (desc 50's swim/kick 1-2)
Check HR after each round of 6, rotate 1 spot
As many rounds as possible, change up the strokes from round to round:
(odd rounds can be free, even rounds NO FREE- go @ 2:40, 1:30, :40 for even rounds)
4 x 25 drill @ :35 (pick a stroke)- except #3 is always FAST UDK @ :20
1 x 150 swim/kick by 25's (desc 50's 1-3) @ 2:20
1 x 100 swim- except 3rd 50 is kick on back, @ 1:20
1 x 50 swim FAST @ :40
Check HR & rotate 1 spot after each round
Finish up with some over/under sprints; or a snake (kicking), or 25's from a dive, or whatever you'd like to do.
Wear your mask all the way to the car, do an excellent job with your HW over the break & enjoy your time off. Stay ACTIVE, do your DRYLANDS & start thinking about your GOALS for LCM. Thank Kristy for the workout & have a great day!
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