1:00 rest
3 sets of:
4 x 25 fly pull w/free kick drill @ :35, except #3 is all FAST UDK @ :20
1 x out & back kick w/boards @ :25- this is FAST
1 x 100 swim/kick choice by 50's @ 1:40- same stroke for all three rounds, get time & desc 1-3 to something JUICY!
No rest between rounds
Check HR after 3rd round & go 100 easy drill
6 x 75 kick @ 1:30 desc 1-3 (on back) and 4-6 (w/boards) to all out FAST for time; get avg time for #3&6
Check HR
3 rounds of:
1 x 75 kick FAST for time @ 1:40- should be faster than avg time from above
1 x 100 swim free br3 @ 1:00 (or @ 1:05)- make the interval
:30 rest after each 100
After 3rd round, check HR & go 1 x 200 drill/kick/drill/skulling by 50's
1:00 rest
3 rounds of:
1 x 75 kick FAST for time @ 1:40- as above
1 x 100 swim IM @ 1:10 (or @ 1:15)- make the interval
:30 rest between rounds
After 3rd round, check HR then go 1 x 200, as above
1:00 rest
15 x 50 all kick (choice) @ :55- 1st 25 is always FAST
3 x 150 @ 3:00- drill/swim/drill by 50's, swim is with FAST TURN
1:00 rest
BROKEN 150 kick for time: 75/50/25- all @ :15 rest
Go in 2 groups, race each other!!
Warmdown before you get out. Wear your mask all the way to the car, drink plenty of water today and wear your SUNSCREEN. Have a great day!
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