1 x 600- 300/200/100
1:00 rest
ALL UDK TO 10Y...and FAST!
With fins:
4 x 75 @ 1:25- 25 dolph kick on side, 50 ra2 la2 free drill
6 x 75 @ 1:15- 50 2 dolph kicks 1 breast pull (flip turns), 25 FAST UDK
12 x 25 @ :45 breast pull free kick, except 3/5/7 are FAST UDK @ :25
Check HR, then take off fins
15 x 50 as follows:
1-3, drill/kick FAST by 25's @ 1:05
4-5, swim (FAST TURN!)/kick by 25's @ :55
By rounds of 5: Free, choice, choice NO FREE
Check HR
4 rounds of:
8 x 50 kick (various)- different by round; first round is FAST/smooth by 25's @ 1:00 (2nd round smooth/FAST
1 x 100 kick FAST for time @ 2:00- will be different by round
MYSTERY SET after each round
Warmdown a bit before you get out. Do an excellent job with your HW tonight & be thinking about your SCY goals. Have a great day!
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