1 x 600- 300/200/100
1:00 rest
ALL UDK TO 10Y...
With fins:
4 x 75 @ 1:20- 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
8 x 25 @ :35 breast pull free kick, except 3/5/7 are FAST UDK @ :20
Check HR, then take off fins
15 x 50 as follows:
1-3, drill/kick FAST by 25's @ 1:00
4-5, swim (FAST TURN!)/kick by 25's @ :50
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/easy by 25's @ 1:00
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. Doan excellent job in school today & be thinking about your SCY goals. Have a great day!
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