1:00 rest
3 rounds of:
2 x 100 @ 1:45- dr/sw/dr/FAST UDK by 25's
6 x 25 kick w/boards (middle round on back, focus on UDK's) as follows:
1&2- 15y FAST 10y easy @ :40
#3- all kick FAST @ :25*
:30 rest between rounds, check HR
*3rd & 6th 25's @ :20 in 2nd set; @ :15 in 3rd set
After 3rd set, get water, then continue right into...
1 x 450 (3 x 150's consecutively)-
50 kick FAST on back (4 UDK's), 25 drill; then 50 swim RACE PACE TURN, 25 drill
go free/primary stroke NO FREE/choice by 150's
Check HR, then 1:00 rest
8 x 75 @ 1:30- 1 swim FAST, 1 easy (can be drill, bank the rest)
150 drill/choice by 25's, last 25 is skulling
1:00 rest
8 x 75 @ 1:45- 2 swim FAST, 1 easy (can be drill, bank the rest)
150 drill/choice by 25's, last 25 skulling
1:00 rest
Your choice (same stroke as 75's)-
1 x 100 RACE from a dive;
or...
1 x BROKEN 100 (25/50/25, all @ :10 rest)
Finish up with...
With fins, 24 x 25 @ :40- the usual in sets of 4
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Get excited to race this weekend, be sure to check the website for warmup times, etc...Have a great day!
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