1:00 rest
3 sets of:
1 x 75 @ 1:20- 50 fist free drill br3, 25 breast kick on back (1/2 UDK)
1 x 100 @ 1:40- 50 choice drill primary NO FREE, 50 kick ez/FAST by 25's
3 x 25 as follows:
1- all UDK @ :40
2&3- all kick FAST w/boards @ :10 rest
The 3 x 25 are all @ 3:00, then get into the next round (check HR after last 25 kick)
9 x 100 in 3 sets of 3:
1- 50 drill, 25 kick FAST, 25 skulling @ 2:00
2- 50 kick, 25 swim FAST, 25 drill @ 1:45
3- 25 swim FAST in primary stroke, 75 kick- go 25 UDK, 50 w/boards, @ 1:30- hustle here!
No rest between rounds of 3, check HR throughout.
After #9, get water
4 rounds of:
6 x 25 all kick
1-2, w/boards @ :30/:20 (odds are 15y FAST/25 easy, then evens are all FAST)
3- all UDK (big UDK's) @ :40
4- all UDK (small UDK's) @ :20
5-6, w/boards as above
Extra :20 rest, get ready...
BROKEN 200 @ 4:00 as follows:
75 kick FAST for time, get time, right into...
50 primary stroke swim FAST TURN/BREAKOUT, then drill back to the far wall...
:10 rest...
75 kick FAST for time again- can you be withing a :01 of your 1st 75 kick? as fast? FASTER???
On the 4:00...
1 x 100 swim free (or back) @ 1:00- get yer giddyup going here!
Check HR after 100 free & then go a 50 easy between rounds.
Finish up with...
5 minute swims @ 1:00 rest, keep track of distance & go a little further in each swim. Change strokes or equipment after every 3
Warmdown with 6 x 50 drill/kick by 25's @ :10 rest before you get out. Do an excellent job in school today and be tough with the work we're doing this week. Have a great day!
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