1:00 rest
Swimdown from the meet...
12 x 75 in sets of 3:
1&2- drill/kick/drill by 25's, kick is half UDK on stomach, then dolph kick on side, all @ 1:15
#3- swim/kick/swim by 25's, same stroke as 1&2, all @ 1:05; kick is on back- halfway under
Go free 1-6, then choice for 7-9 (same stroke for all 3) and 10-12 (same stroke for all 3)
Check HR, then...
12 x 50 as follows:
1-3 @ :50, swim/kick by 25's @ :50, IM order by 50 (no free)
#4- swim all free w/fast turn @ :40
Last round of 4 can be choice on 1-3 (NO FREE), #12 is back or free
Check HR, then 1:00 rest
All @ 2:00 rest...
20 minute swim
12 minute pull w/choice equip (paddles for just 150 at a time)
10 minute kick (go 100 on back, focus on UDK's past flags, then 50 kick w/boards)
Check HR after each
Be sure to do your "best/least-best/differently or better" talk with me before you leave.
Warmdown a bit before you get out, and get excited for your March meet! Enjoy your day off from school today, have a great day!
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