1:00 rest
8 x 50 drill @ 1:00- 2 are catchup free drill, 2 are breaststroke (2k1p)
4 x 125 @ 2:10- 50 swim free br3, smooth & long (except FAST TURN/BO), then 75 drill/drill/kick (build kick to FAST) all breaststroke
Check HR & rotate 1 spot
3 rounds of (rotate 1 spot after each round):
3 x 50 swim free @ :50- neg split the odds, #2 is FAST turn
2 x 75 swim back/breast/free by 25's @ 1:10, focus on UDK's & desc 1-2
6 x 25 as follows:
1-2, swim breaststroke desc @ :35
3-4, all kick FAST w/boards @ :35
5, FAST UDK on stomach @ :20
6- swim FAST choice
1 x 150 swim free br3, big fat FILTHY negative split- really bring the legs into it on the 2nd 75
1:00 rest between sets, check HR & rotate 1 spot
With fins, 4 times through:
6 x 50 as follows:
1-3, swim desc 1-3 @ 1:00
4- just a single 25 FAST UDK @ :20
5- FAST FOR TIME, dolphin kick LB/swim by 25's, @ 1:00
6- all drill @ 1:00, then...
1 x 100 swim FAST for time- same stroke as 50's above, target your SCY best 100 time
1:00 rest between rounds, check HR & rotate 1 spot
If there is time, finish up with...
75's pull free br 3/5/7 by 25's as follows (choice equip by rounds):
3 @ 1:10
2 @ 1:05
1 @ 1:00
1 @ 1:10
2 @ 1:05
3 @ 1:00
1:00 rest between rounds, check HR & rotate 1 spot
Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Be sure to fill out the survey you go by email for Teresa, and check the website for weekend schedule changes. Have a great day!
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