1 x 600- 300/200/100
1:00 rest
3 rounds of:
1 x 125 @ 2:00-50 fist free br3, 75 drill/kick/drill by 25's NO FREE
5 x 25 kick-
1, 4 & 5 all @ back @ :25- FAST UDK's & breakout!
2&3 w/boards FAST @ :35
No rest between rounds, check HR after 3rd round
12 x 75 @ 1:10 in 4's
1-2, 25 kick FAST w/boards, 50 swim free FAST TURN
3-4, 25 kick FAST on back (4UDK's), 50 swim back/breast by 25's
Check HR, then 1:00 rest
6 x 300 as follows:
3 x 50 kick FAST/easy by 25's @ :55, except #2 is FAST FOR TIME (get time) @ :45
1 x 150 swim @ 2:45- 50 FAST/100 drill-kick (2nd round is 100 swim FAST/50 drill; 3rd round is all swim FAST
Rounds 4-6 are primary stroke NO FREE
MYSTERY SET- guess it and you STILL have to do it!
Figure out your avg time for the 50's kick FAST @ :45, then x3 for a 150 total; then...
BROKEN 150 kick: 3 x 50 all kick FAST with boards @ :10 rest
Finish up with...
50's kick (AMRAP)as follows in sets of 3:
1-2 on back neg split @ :55
#3 FAST FOR TIME w/boards @ :40
1:00 rest after every 5th round, check HR
Do an excellent job in school today, be ready to talk about SCY goals on Wednesday Morning. Have a great day!
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