1:00 rest
With boards,
4 x 75 @ 1:20- 50 fist free br3, 25 breast kick on back (UDK past flags)
4 x 100 @ 1:45- 1st 25 dolphin kick w/boards, middle 50 drill in MRS no free, last 25 breast kick w/bds
15 x 50 in sets of 3:
1- swim/drill by 25's in MRS no free, build to FAST turn @ :55
2- kick w/boards easy/FAST by 25's @ :55 odd rounds free, even rounds NO FREE
3- swim free br3 @ :40- big kick on 2nd 25
Check HR, then 1:00 rest
SPRINTERS:
AMRAP
4 x 25 @ :40- fast to 10 y, then drill
4 x 25 @ :40- fast to 20y, then drill
4 x 25 swim all FAST @ :40
1 x 50 drill @ 1:00
1 x 50 race from a dive
After every 3rd round, go 1 x 300 pull free desc 100's to something juicy
STROKE:
AMRAP
4 x 50 swim/kick by 25's @ :50- fast turn
1 x 75 swim/drill/swim by 25's @ 1:30- race pace tempo on 25's swim
1 x 75 swim FAST for time @ 1:30
DISTANCE- pick one of the above workouts, then finish up with...
AMRAP, 450 pull or swim desc by 150's (alt pull & swim by 450, @ :30 rest. Last 150 in each should be giddyup!
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