1:00 rest
3 times through:
1 x 100 kick @ 1:45- 50 w/boards, 3rd 25 is drill, then last 25 is FAST UDK
2 x 50 drill/swim by 25's @ :55- build the swim into the finish
1 x 75 @ 1:20- kick/swim (build to FAST TURN)/kick by 25's
No rest between sets, check HR after 3rd round
Go free/primary NO FREE/choice by round
1:00 rest after 3rd round, then...
9 x 100 in sets of 3:
1- 25 swim primary stroke (NO FREE) build, then 75 choice
2- 25 swim fly build, 75 swim choice
3-75 swim IM, last 25 kick free on back
No rest between rounds of 3
Go @ 1:30/1:25/1:20 by rounds of 3 (can start @ 1:35 and get :05 faster to 1:25 if needed)
1:00 rest after #9, check HR
1 x 200- dr/k/dr/skulling by 25's (100 free, 100 primary stroke NO FREE) @ 3:30, then...
3 sets of:
6 x 75 swim @ 1:05* as follows:
odds- 25 swim NO FREE, 50 swim free br3
evens- 25 swim choice, 50 swim free br3
1 x 200 swim free br3 @ 2:15 (can go @ 2:25 if needed)- giddyup here!
1 x 50 kick FAST for time @ 1:00 (w/boards)
No rest between rounds, check HR after each 50 kick
*75's get :05 faster by round
With fins, finish up with AMRAP of...
3 x 150 swim desc 1-3 to all out FAST @ 2:40
3 x 50 @ 1:00- UDK LUNGBUSTER/swim FAST by 25's- hold your best possible average time
Go free/primary NO FREE/choice by round.
No rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS.
RACE DAY tomorrow, then the special schedule for the weekend (check the club website for details). Good luck to everybody racing this weekend, and have a great day!
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