1:00 rest
With fins:
6 x 75 @ 1:20- 25 dolph kick on side, 50 choice drill- last 25 is NO FREE
16 x 25 in sets of 4:
1- choice drill in primary stroke @ :35
2-3, fly pull free kick drill @ :35- lift & drop head in one motion to breathe
#4- all FAST UDK @ :20
Check HR after #16, take off fins & rotate 1 spot
2 rounds of:
9 x 50 in sets of 3:
1-2, swim 25 fly (build), 25 back (tempo) @ :50
#3- all kick FAST w/boards @ :50
1 x 450 pull (choice equip), desc the 150's 1-3 to what you can, br 3/5/3 by 150's
Check HR, then everybody together...
2 x 200 kick- 100 on back/100 with boards (2nd 100 is dolphin kick/breast kick by 50's) @ 3:30, desc 1-2
Check HR & rotate 1 spot
6 rounds of:
4 x 25- always @ 3:00 (total)-
odd rounds: swim FAST @ :40, except #3 is @ :20
even rounds- swim FAST, all @ :10 rest
6 x 50 pull free br3/5/7 by 50's @ :50*
*get :05 faster by round, down to :40, then repeat (50/45/40)
Check HR after each round & rotate 1 spot
With fins, until you have to get out, finish up with,,,
6 x 25 odds/evens-
odds- swim 15y FAST/10y drill @ :35
evens- all swim FAST @ :20
:20 rest
1 x 75 swim FAST for time- same stroke as 25's
Go odd rounds free, even rounds NO FREE- every 3rd round can be kick if you'd like (75 kick on back)
Wear your mask all the way to the pool, do an excellent job with your schoolwork today- and with your DRYLANDS! Be sure to ready your email and check the website for schedule changes this weekend. Have a great day!
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