1:00 rest
4 x 75 @ 1:15- 50 fist free drill br3, 25 dolph kick on side (UDK fish drill)
7 x 50 @ :50- odds swim/kick free, evens swim MRS/free by 25's- fast turns throughout!
7 x 125 as follows:
odds- swim free br3 @ 1:35/1:45
evens- MRS: 50 swim fast turn/25 kick 1/2 under/50 swim faster @ 2:00
Check HR, then 1:00 rest
12 x 25 drill in MRS @ :45, except #3/5/7/9 are fast UDK @ :25
Check HR, then...
AMRAP:
4 x 50 swim at GP @ :55
1 x 100 swim free br3 @ 1:10/1:15
1 x 50 drill @ 1:20
4 x 50 swim at GP @ :45
1 x 100 swim free br3 @ 1:10/1:15
1 x 50 drill @ 1:30
4 x 50 swim at GP @ :10 rest
1 x 150 swim free br3 @ 1:40/1:55
Check HR
1 x 50 easy choice
1:00 rest between rounds
DISTANCE-
Go the above set, but go 75's instead of 50's GP @ 1:15, and make the 100 @ 1:15 a 150 @ 1:50
(AMRAP)
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!
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