1:00 rest
With fins:
7 x 100 @ 1:40- odds kick on back desc 1-4, evens are dr/k/dr/swim build to fast by 25's
8 x 25 @ :35 breast pull free kick, except #3/5/7 are kick on back arms pointed towards ceiling, go UDK as far as you can on back @ :25
Check HR & take fins off
2 rounds of:
12 x 50 @ :55- swim/kick by 25's desc 1-3, IM order by 50; #4/8/12 are all swim 75 free (same interval)
Check HR after #12, then 1:00 rest
LONG SWIM-
2 times through:
150 swim free or back, desc 50's 1-3 to giddyup
200 swim IM, last 50 is kick on back (halfway UDK on stomach)- get time & desc
300 swim free or back, desc 75's 1-4 to giddyup
200 swim IM- as above (faster)
400 swim free or back, desc 100's 1-4 to giddyup
200 swim IM- as above (fastest)
Check HR after each time through, but no additional rest
If there is time, finish up with...
partner kick 25's race @ :45 (go 4 w/bds, 4 on back)
Warmdown a bit before you get out. Do an excellent job in school today, get excited for holiday training. Have a great day!
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