1:00 rest
4 x 125 @ 2:10- 50 fist free br3, 75 dr-k-dr by 25's in primary stroke
Check HR, then...
3 sets of:
2 x 75 @ 1:20- dr/kick FAST (1/2 UDK)/dr
3 x 100 swim/kick @ 1:35* (same stroke as the 75's)
*100's in 2nd round are swim IM @ 1:25
*100's in 3rd round are swim free br3 @ 1:15
Check HR after each round
2 rounds of:
3 x 100 kick @ 1:40- 25 dolph kick wbds/50 kick on back/25 kick breast wbds, desc 1-3 to JUICY
2x: {1 x 50 kick @ :50- FAST between the flags
{1 x 50 swim @ :40- FAST TURN
{1 x 50 kick @ :50- FAST between the flags
{1 x 50 drill choice @ 1:00
{1 x 50 kick @ :40- make interval
{1 x 50 swim @ :50 FAST TURN
{1 x 50 kick @ :40- make interval
Check HR, 50 easy
3 x 100 kick @ 2:30, all FAST as follows-
50 FAST w/boards, 25 swim free br3, 25 kick on back (these are primary stroke in 2nd round)
Check HR, go 150 drill/kick by 25's, then check HR again
1:00 rest between rounds, check HR
Warmdown with 7 x 50 @ :10 rest, odds are drill/skulling; evens are kick choice FAST turn
Wear your sunscreen today and drink plenty of water. Only two weeks left, stay focused and get a great job done each day. Have a great day!
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