1:00 rest
With fins:
4 x 50 @ :55- ra2 la2/kick free on back arms pointed towards ceiling
6 x 75 @ 1:10- breast pull w/dolph kick & flip turns, focus on wide press w/head down
12 x 25 in 3's:
1-2, choice drill no free @ :35
#3- fast UDK on stomach @ :20
Check HR, then take fins off
4 x 50 kick w/boards @ :55, 2nd half faster than 1st
4 x 75 swim free br3 @ 1:05 desc 1-4, #3 @ :55
5 x 50 kick w/boards @ :50, #4 on back w/BIG UDK
4 x 75 swim free br3 @ 1:00 desc 1-4, #3 @ :50
6 x 50 kick w/boards @ :45, evens are on back w/BIG UDK
:30 extra rest, check HR
6 x 75 swim free br3 @ :55
Check HR again
All PK 25's are with boards:
4 x 25 PK free @ :45- fwd ss at midpool, race your partner
1 x 100 kick on back, 8y UDK off each wall- get time, be under 1:20
:30 rest
4 x 25 PK fly @ :45- bckwds ss at midpool, race your partner
1 x 100 kick on back, 10y UDK off each wall- get time, be under 1:15
:30 rest
4 x 25 PK breast @ :45- fwd ss at midpool, race your partner
1 x 100 kick on back, 12y UDK off each wall, who can break 1:10?
1:00 rest, then...
PK Olympics, in heats
Finish up with AMRAP...
2 x 125 swim free br3 @ 1:30 (@ 1:35 if needed)
1 x 100 swim IM, last 25 free kick on back @ 1:30* (*gets :05 faster by round)
Warmdown a bit before you get out. Enjoy your time off today, but be productive with it. Same schedule for the rest of the week, all here at GMU. Have a great day!
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