1:00 rest
All @ :10 rest...
2 x 125- 50 fist free drill br3, 25 breast kick on back, 50 choice drill NO FREE
4 x 100- 75 drill/swim/drill by 25's, NO FREE, last 25 is all skulling'
3 x 450- as follows:
1- 150 swim/drill by 25's, then 150 kick on back (4 UDK's off each wall), then 150 swim/drill by 25's
2- 1st & 3rd 150's are all kick on back, focus on 4 FAST UDK's off each turn; 2nd 150 is drill/skulling
3- same as 1st 450
Check HR, then 1:00 rest
Finish up with (IMPORTANT: you do NOT have to swim both sets of 15 x 50, pick either the 1st set of 15 or the last set of 15)...
15 x 50 @ :55, 1-3 are swim IM order by 25's, 4&5 are swim/kick NO FREE by 25's
9 x 50 @ :50- swim build to FAST TURN for 1&2, #3 is all kick choice
5 x 50 swim choice @ :45- nothing sloppy
9 x 50 in sets of 3 as follows:
1-2, swim at 200 setup/drill by 25's @ :55
#3 is all swim back/breast by 25's @ :45
Check HR, then...
15 x 50 choice- can be pull (choice equip) or swim, but in sets of 5 as follows:
1-2 @ :50
#3 @ :40
#4 @ :50
#5 @ :35
Check HR, then 150 easy drill/choice by 25's
Wear your mask all the way to the car & drink plenty of water. Get your HW done & enjoy the time with your family this weekend. Get excited for LCM this summer & have a great day!
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