1 x 600- 300/200/100
1:00 rest
4 x 200 @ :15 rest as follows:
1- 150 drill/swim/drill by 50's, then 50 kick on back (4 FAST UDK's)
2- 100 drill, except 3rd 25 is swim (build), then 100 kick on back (4 FAST UDK's) neg split
3- 50 choice drill, 150 kick desc 50's 1-3 (middle 50 is kick w/boards)
4- entire 200 is swim/kick by 25's, build to FAST TURNS; 100 free, 1 NO FREE
Check HR, then...
8 x 75 @ 1:15 (or @ :10 rest if there is no clock)- 25 kick FAST w/boards (dolph kick for odds), then 50 swim FAST TURN; go 1-4 free, 5-8 NO FREE on the swim
Check HR, then 1:00 rest
5 rounds of:
4 x 100 @ 1:45-
odds- 25 kick FAST w/boards, 75 kick on back FAST TURNS, focus on 4 FAST UDK's
evens- 25 swim at 200 setup, :10 rest, 75 kick FAST w/boards
Check HR after #4, then take extra :20 rest...
1 x 125 kick FAST for time with boards
1:00 rest between rounds, check HR
Odd rounds, the kick is free (and swim); even rounds the kick is primary stroke NO FREE (and swim); 5th round is your choice
Finish up with 75's pull in sets of 4, desc 1-3/hold for #4, all @ 1:15, or @ :10 rest if no clock; mix up equipment from round to round.
Warmdown a bit before you get out. Wear your sunscreen today & drink plenty of water. Tomorrow's workout is at Broadlands from 6-8a for the athletes going to Zones & anybody who wants to train- it's not social hour, keep that in mind before you decide to show up. Have a great day!
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