1 x 600- 300/200/100
1:00 rest
15 x 50 in sets of 3 as follows:
1-2, drill/kick by 25's @ 1:00- focus on 4 FAST UDK's to the breakout
#3- swim/kick by 25's (same stroke as drill/kick 50's above) @ :50, desc through the set
Check HR after #15 & rotate 1 spot, put on fins
With fins:
16 x 25 @ :40-
odds, fly pull free kick drill- head down before your hands come around
#2- swim fly build to FAST
#4- all FAST UDK
After #16, check HR & take fins off, rotate 1 spot
3 rounds:
5 x 100 swim @ 1:35* (*gets :05 faster by round, start @ 1:40 if needed)- each 100 is swim 25 fly, 75 free; except, #4 is always STRONG negative split free @ 1:20
3 x 50 kick w/boards @ :55, desc 1-3 to FAST
1 x 250 pull free w/choice equipment- get time & desc 1-3 to something JUICY!
1:00 rest between rounds, check HR & rotate 1 spot
Finish with...
25's in sets of 4 as follows:
1-4 in stroke:
1- drill @ :40
2- swim FAST @ :40
3- small FAST UDK @ :30
4- swim FAST @ :20
5-8, all kick FAST with boards @ :35, except #3 is always TOMBSTONE KICK
Mix up the strokes by rounds of 8
Wear your mask all the way to the car, do an excellent job with your HW today- make sure you're ready for the week ahead at school. Have a great day!
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