1:00 rest
12 x 50 (3 sets of 4)
1-4, all drill @ 1:00
5-8, drill/kick (1/2 UDK on kick) @ 1:00
9-12, swim/kick by 25's @ :50
Check HR, then...
3 rounds of:
6 x 25 partner kick w/bds @ :45, fwd ss at midpool (middle 2 x 25 are no bds, UDK/fwd ss/surface kick)
1 x 75 kick on back FAST @ 1:20
1 x 125 swim free br3 @ 1:40- get time, desc 1-3 to what you can
Check HR after each round
12 x 100 kick in 2's
1- kick free @ 1:40, FAST kick on "stands side"
2- kick IM w/bds FAST for time @ 2:20
(5-8 are on back)
Check HR, then 1:00 rest
DISTANCE SET-
3 rounds of:
2 x 300 swim free neg split- desc 2nd 150 to giddyup; hand touch at 150) @ 4:30
3 x 100 swim at GP @ 1:40
Check HR after each round
Warmdown a bit before you get out. Enjoy your time off today, make sure you get your HW done. Have a great day!
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