1:00 rest
With fins:
8 x 25 breast pull free kick drill @ :35- #4&7 are FAST UDK on stomach
6 x 75 @ 1:20- 50 breast pull with dolphin kick, last 25 kick free on back w/arms UP
Check HR, take fins off
8 x 50 @ 1:00- 25 UDK on stomach/surface kick ("pos 11"), 25 drill in MRS
16 x 25 in sets of 4:
1- 10y UDK on side (fish drill), 15y drill MRS @ :45
2- 10y UDK, 15 y swim build @ :35
3- 10y UDK, 15y swim FAST @ :25
4- all kick FAST on back, UDK on back as far as you can @ :30
Check HR after #16
3 rounds of:
5 x 50 swim IM by 25's @ :50, except #4 is all swim free br3 @ :40 (FAST TURN)
2 x 100 swim free/MRS y 50's @ 1:35*
1 x 125 swim all free br3 @ 1:35*
1 x 100 swim/kick in MRS FAST for time @ 2:30
*interval for 2 x 100/1 x 125 gets :10 faster by round
No extra rest between rounds
If there is time...
Finish up with 24 x 25 @ :40 in sets of 4- the usual (with fins)
DISTANCE-
After 8 x 50/16 x 25, finish up with...
9 x 250 swim desc 1-3's to what you can @ :20 rest (middle 3 x 250's are 200 swim IM/50 kick)
Warmdown a bit before you get out. Do an excellent job in school today & have a great day!
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