1:00 rest
1 x 250- odd 50's drill/even 50's kick on back (4 UDK's)
:20 rest
5 x 50 @ 1:00- drill/kick by 25's 4th best stroke NO FREE
1 x 350- odd 50's swim/kick by 25's 4th best stroke NO FREE desc 1-4, even 50's kick @ back (UDK's!)
:20 rest
7 x 50 @ 1:00- odds swim/kick by 25's in primary stroke NO FREE desc 1-4, all kick UDK!
Check HR, then 1:0 rest- get water
5 rounds of:
5 x 50 & 8 x 25 as follows-
5 x 50 swim choice @ :45 FAST TURNS, except #4 is @ :35 free or back
8 x 25 odds/evens:
odds- halfway FAST UDK, then 2nd half drill @ :45
evens- swim at 200 setup @ :25
PLEASE NOTE the following:
No rest between 1st & 2nd sets, or between 4th & 5th sets;
:20 rest after 2nd set to get ready for 3rd set, and 1:00 rest after 3rd set before 4th set;
3rd set is actually 1 x 450 pull free w.shnorkel & choice equip, desc the 3 x 150's to smoking fast;
4th & 5th sets are done 25's first then the 50's. On the 50's in those last 2 sets, the 50 @ :35 is NO FREE
Check HR after 5th set, then 1:00 rest
Finish up with...
Anybody getting out at 7a-
AMRAP:
4 x 75 swim @ 1:10, NO FREE @ 1st 25
1 x 100 swim choice @ 1:10, make interval
NO REST between rounds, go until 7a, then check HR (1 x 150 drill/choice by 25's before you get out)
Everyone staying until 7:30a-
4 x 75 @ 1:10 (as above)
1 x 100 swim choice @ 1:10
4 x 125 swim free br3 (1st 25 NO FREE on 1&3)
1 x 150 swim free br3 @ 1:40
4 x 175 swim free br3 @ 2:15
1 x 200 swim free br3 @ 2:15
1:00 rest, check HR, then...
4 x 125/1 x 150- as above
4 x 75/1 x 100- as above
Check HR
Warmdown with 5 x 50 drill/choice by 25's @ :10 rest before you get out.
Do an excellent job in school today- and with DRYLANDS! Get excited for our RACE DAY AUCTION tomorrow morning. Regular schedule this weekend. Have a great day!
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