1:00 rest
6 x 25 @ :35- choice drill, #3 is FAST UDK
2 x 50 sw/k by 25's @ :50 (same stroke as 25's)
6 x 25 @ :35- choice drill, #3/5 are FAST UDK
2 x 50 sw/k by 25's @ :50 (same stroke as 25's)
3 x 100 swim/kick by 50's @ 1:40, desc 1-3
Check HR after #3, then continue right into...
1 x 250- odd 50's choice swim FAST TURNS, even 50's choice drill (same stroke as 50's swim)
1:00 rest, check HR & rotate 1 spot
4 x 75 @ 1:20 as follows:
1-2, 25 dolph kick w/bds, 50 kick on back
3-4, 25 FAST UDK, 50 kick on back
1 x 300 cruise free or back @ 4:30, desc 100's 1-3 to what you can
3 x 100 swim free desc 1-3 @ :10 rest (all @ 5:00)
Check HR & continue right into...
6 x 75 @ 1:15- as above (1-4), then...
5-6 all kick w/boards @ 1:15
1 x 300 cruise free or back- as above @ 4:30
3 x 100 swim IM @ :10 rest, desc 1-3 (all @ 5:00)
Check HR & continue right into...
8 x 75 @ 1:15- as above (1-4), then...
5-8 all kick w/boards @ 1:15
1 x 300 cruise free or back- as above @ 4:30
3 x 100 swim/kick by 50's in primary stroke (NO FREE) @ :10, desc 1-3
Check HR, then 1:00 rest
12 x 100 @ 2:00- BEST AVERAGE
25 swim primary stroke (NO FREE)/75 kick (last 50 w/boards)
Keep track of times, random 100's will be ALL KICK
Check HR
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule all this week. Have a great day!
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