1 x 600- 300/200/100
2 rounds of:
3 x 50 drill @ 1:00
4 x 25 kick FAST w/boards choice @ :35- #3 is breaststroke
3 x out & backs @ :30- all FAST UDK
4 x 25 kick FAST w/boards @ :25 free, except #3 is dolphin kick
3 x out & backs @ :30- all FAST UDK
1 x 100 kick FAST for time on back- get time
Check HR & rotate 1 spot after each round
After 2nd set...
5 x 200 as follows-
odds, kick desc 1-3 @ 3:30 (1&5 are with boards, #3 is on back, focus on 4 UDK's)
evens- swim STRONG neg split free or back @ 2:40 (@ 3:00, okay)
Check HR after #5, rotate 1 spot; then...
YOUR CHOICE:
A)
12 x 300 in sets of 3:
1- swim free/IM/free by 100's @ 4:30
2- swim IM/kick on back/IM by 100's @ 4:30
3- swim free FAST for time (can be pull if you'd like)
:30 rest after each round of 3, check HR
B)
AMRAP:
4 x 25 drill @ :35- except #3 is FAST UDK @ :20
3 x 50 swim choice FAST TURN @ :50
4 x 25 swim FAST @ :50*- except #3 is always FAST UDK (same interval)
Check HR & rotate 1 spot after each round
* 2nd round, 25's swim are @ :40
3rd round, 25's swim are @ :30
4th round, 25's swim are @ :10 rest
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