1 x 600- 300/200/100
1:00 rest
12 x 75 @ 1:15 in sets of 3-
1&2, drill/kick/drill- FAST UDK to 10y
1- all kick, get time & desc 1-4 to something FAST
Check HR after #12
Anybody who raced this weekend-
30/20/10, all @ 2:00 rest
Check HR after each; finish up with...
6 x 150 @ :20 rest, drill/swim/drill by 50's (swim is smooth & long, count strokes)
Odds- free
Evens- NO FREE
Check HR again before you get out
Everybody else:
7 x 100 as follows:
Odds- 25 swim NO FREE build, 75 swim choice @ 1:25
Evens- 25 kick w/boards, 50 swim neg split with FAST TURN, 25 kick w/boards @ 1:35
1:00 rest, check HR; then...
12 rounds of:
1 x 25 kick FAST w/boards @ :35
1 x 50 kick on back with FAST TURN @ :55
1 x 75 kick w/boards FAST FOR TIME @ 1:30
After 6th & 12th round...
3 x 100 pull @ 1:30 w/choice equip, desc 1-3
Check HR & 1:00 rest after 100's pull
Finish up with:
18 x 150 in 3's as follows:
Option A- all @ 1:50 (2 neg split; 1- for time, desc 1-3/4-6)
Option B- all @ 2:00 (2 neg split free, 1 swim NO FREE, get time & desc 1-3/4-6)
Warmdown a bit before you get out. Do an excellent job with your drylands today, wear your sunscreen & drink plenty of water all day long. Have a great day!
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