1 x 600- 300/200/100
1:00 rest
With fins:
4 x 75 @ 1:10, 50 kick on back (10y udk), 25 choice drill
8 x 25 @ :35
odds are fly pull free kick
evens are breast pull free kick
6 x 50 @ :50 kick- big sweeping fish kick on 1st 25, kick on back arms UP on 2nd 25
10 x 25-
odds, sit & spin back drill @ :35
evens- fast udk on stomach @ :20
Check HR, then fins off
IM details on all the 75's, desc to what you can; we can adjust free intervals if necessary:
4 x 75 swim @ 1:10 (or @ 1:15 if needed)- 50 fly/25 back
2 x 150 swim free br3 descend 1-2 @ 1:55 (or @ 2:10)
6 x 75 swim @ 1:10 (1:15)- 50 back/25 breast
2 x 175 swim free br3 desc 1-2 @ 2:10 (or @ 2:20)
4 x 75 swim @ 1:10 (1:15)- 50 breast/25 free
3 x 125 swim free br3 desc 1-3 @ 1:35 (or @ 1:45)
:30 rest, check HR
5 x 75 swim @ 1:10, 50 free/25 fly- good UDK's throughout, hold stroke
Check HR
With fins, finish up with AMRAP...
3 x 150 swim desc 1-3 @ 2:40
3 x 100 swim/kick by 50's desc 1-3 @ 1:50
6 x 50 LB/swim by 25's @ 1:10 desc 1-3/4-6
Same stroke throughout, go free in 1st round, no free in 2nd round, choice in 3rd round
Warmdown a bit before you get out. One more workout to go for 2022 tomorrow morning- don't miss out. Have a great day!
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