1 x 600- 300/200/100
1:00 rest
Great job racing at the meet this weekend! Think about a smooth, long stroke as we stretch out from four days of racing. I'll go over the "Best/Least Best/Different or Better" with each of you as we go through the week.
12 x 75 in 3's
1-3 @ 1:20- 50 fist free br3, 25 breast kick on back
4-6 @ 1:20- 50 drill in primary stroke, 25 UDK
7-9 @ 1:10- swim IM (NO FREE)
10-12 @ 1:10- swim/kick/swim by 25's in primary stroke
Check HR
All @ 2:00 rest-
30 minute swim
20 minute pull with shnorkel & choice equip
10 minute kick- 150 on back/100 on board- focus on 4 FAST UDK's throughout
Finish up with...
Some rather legit kicking, get a partner for a dozen or so rounds of...
"Give & take"
One partner at each end (can go two teams per lane, side by side)
Partner @ deep end has board- kicks FAST to midpool to hand off board, returns UDK to deep end
Partner at bulkhead end kicks FAST UDK to midpool, takes board & kicks FAST back to bulkhead
Warmdown a bit before you get out. Be sure to wear your mask all the way to the car, wear your sunscreen today & drink plenty of water, and do an excellent job with your DRYLANDS today as well. REMEMBER, our new schedule starts today & is in place for the last five weeks of our Summer training. Plus, we'll go for BREAKFAST after workout on Wednesday Morning (@ IHOP by the D). Have a great day!
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