1 x 600- 300/200/100
1:00 rest
5 x 50 @ 1:00 choice drill, then...
2 rounds of:
2 x 100 drill/kick by 25's, build kick to FAST @ 1:40
2 x 150 @ 2:40- kick/swim/kick by 50's, swim is with FAST TURN, 50's kick are desc by 150 (1st 50 is on back focus on UDK's, last 50 is with boards
No rest between sets; after 2nd set check HR & rotate 1 spot
6 x 125 as follows:
1st 25 is kick with boards, then swim last 100 choice (can be free, back or IM, but make interval)
2 @ 1:50, 2 @ 1:45, 2 @ 1:40
1:00 rest, check HR & rotate 1 spot
6 rounds of:
3 x 25 kick FAST with boards @ :40
1 x 50 kick FAST for time on back @ 1:30
5 x 25 kick FAST with boards @ :30
1 x 75 kick FAST for time on back @ 1:30
1 x 100 @ 1:05- 75 swim choice/25 kick FAST with boards
Check HR & take 1:00 rest between rounds; rotate 1 spot after even rounds
Until you have to get out, (with choice pulling equipment) finish up with...
3 x 100* pull @ 1:35 desc 1-3, except #2 @ 1:20
1 x 450* swim get time & desc 1-2's
*in even rounds, swim the 100's and pull the 450
:30 rest between rounds- check HR & rotate 1 spot after even rounds
Wear your mask all the way to the pool, do an excellent job with your HW tonight- and with your DRYLANDS! Get excited to swim outside in just FIVE WEEKS. Have a great day!
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