1 x 600- 300/200/100
1:00 rest
With fins:
12 x 50-
odds- @ 1:10, by thirds...UDK/drill/swim (build)
evens- kick, by thirds: UDK on stomach/dolph kick on side at surface/kick on back w arms UP
Take fins off
3 x 100 swim/kick by 50's @ 2:00 desc 1-3 (choice stroke, but all one stroke)
Check HR, then...
2 rounds of:
6 x 150 as follows:
odds- kick/drill/kick FASTER by 50's @ 3:00
evens- all swim (50 FAST/100 easy, 100 FAST/50 easy, #6 all FAST)
2 x 300 pull free with shnorkel & choice equip @ 5:00, desc 1-2
1st round 150's are free, 2nd round 150's are NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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