1 x 600- 300/200/100
1:00 rest
With fins:
6 x 50 drill @ 1:05- odds are ra2 la2 free drill, evens are choice drill NO FREE
4 x "out & backs" @ :50- all FAST UDK, fwd ss at 20M mark
4 x 100 25 drill/50 swim w/FAST TURN&BO/25 kick on back arms toward sky @ 2:00
6 x "out & backs" as above- all FAST, be explosive with these UDK's!
:30 extra rest, then...
1 x 100 kick FAST for time on back
Check HR & take fins off
3 rounds of:
3 x 100 swim free or back @ 1:45, STRONG kick on 2nd 50
6 x 50 swim- odds are choice @ :55, evens are free @ :45
1 x 200 kick- 100 on back, 100 w/boards- get time & desc 1-3
1:00 rest between rounds
Talk about 200's, then finish up with...
AMAP 200's swim (odds free @ 3:30, evens choice NO FREE @ 4:30) as follows:
100 swim smooth & strong
50 swim BIG KICK, really crank it up here!
50 drill
Warmdown a bit before you get out. Be sure to remind your parents that Sport Fair will be here tomorrow and Saturday Morning, so come by and get all your team swag for the year. Do a great job with your HW tonight & have a great day!
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