1:00 rest
8 x 75 @ 1:20- drill/swim/drill by 25's, build swim to FAST TURN; go 4 free, 4 NO FREE
Check HR, then...
4 rounds of:
1 x 25 kick FAST @ :40 w/boards
1 x out & back @ :20, all FAST, all UDK
1 x 25 kick FAST @ :30 w/boards
1 x out & back @ :20, all FAST, all UDK
1 x 25 kick FAST @ :20 w/boards
1 x 50 kick FAST for time on back @ 1:00
Go odd rounds free kick, even rounds NO FREE kick
Check HR after 4th round, then 1:00 rest
6 x 100 @ 1:40 as follows:
odds- 1st & last 25's kick FAST w/boards, middle 50 kick on back- 4 FAST UDK's
evens- all kick FAST for time w/boards
6 x 100 @ 1:30- as above
6 x 100 @ 2:00 as follows:
odds- 1st & last 25's kick w/boards, middle 50 is swim primary stroke; desc these 1-3 to FAST
evens- kick FAST for time w/boards, BROKEN as follows:
#2- 75/25, :10 rest at the 75
#4- 50/50, :10 rest at the 50
#6- 25/75, :10 rest at the 25
Keep track of your times on the even 100's
Check HR after #6, then continue right into...
12 x 50 as follows:
odds- swim/kick by 25's @ :50
evens- swim choice @ :40- FAST TURN
1:00 rest, check HR
MYSTERY SET!
Finish up with...
3 x 150 swim free br3 or back @ 2:00, desc 1-3 to what you can
1 x 175 swim free br3 or back @ 2:00
3 x 175 swim free br3 or back @ 2:15, desc if you can
1 x 200 swim free br3 or back @ 2:15
3 x 200 swim free br3 or back @ 2:30
1 x 225 swim free br3 or back @ 2:30
Check HR immediately & OML
Warmdown a bit before you get out. Be sure to put your mask on immediately after you get out of the pool. Enjoy your time off today, take good care of yourselves away from the pool. Be sure to use your time wisely & keep up with your DRYLANDS. Same schedule here all week, unless we have to make a change. Have a great day!
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