1 x 600- 300/200/100
1:00 rest
3 sets of:
2 x 75 @ 1:15- dr/k/dr by 25's
1* x 50 swim/kick by 25's @ :55
*in 2nd round go 2 x 50 @ :50, in 3rd round go 3 x 50 @ :45
Check HR after 3rd round, then finish up with...
1 x 200 kick FAST/easy by 25's
1:00 rest, check HR again
"Dirty Thirty"
30 x 100 as follows:
odds- kick FAST for time (get time), right into...
evens- swim free (or back) with a big, fat, JUICY negative split- really unload on the 2nd 50!
All @ 3:30 (every 3:30 go another 100 kick FFT)
Check HR after #30, then 1:00 rest
With shnorkel & choice equipment...
12 x 50 pull free (desc 2 rounds of 6) as follows:
1 each @ 1:00/:55/:50/:45/:40/:35, then descend again @ :40/:45/:50/:55/1:00/1:05
Check HR, then 1:00 rest
24 x 25 kick @ :45- "the usual" in sets of 4, odd rounds of 4 w/boards; even rounds of 4 on back (focus on 4 FAST UDK's throughout!)
1:00 rest, check HR
Finish up with...
1 x 150 kick FAST for time w/boards, goal is FASTER than your 200 Free best time
Warmdown a bit before you get out. Wear your sunscreen today and drink plenty of water. Get excited to race this weekend & have a great day!
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