1:00 rest
8 x 75 @ 1:15- 50 drill, 25 FAST UDK on stomach; go 4 free drill, 4 no free drill
12 x 25 partner kick w/boards @ :45- odds are fwd ss at midpool, evens are straight kick
6 x 100 swim @ 1:25/1:35, 25 swim in MRS build to fast turn, 75 swim backstroke smooth & strong, good turns & UDK's
Check HR, then...
4 rounds of:
1 x 75 kick fast @ 1:15
1 x 25 kick easy @ 1:00
1 x 25 kick fast @ :15
1 x 75 kick easy @ 2:00
Make the fast stuff, FAST, keep track of times (for 100 average)
Check HR after 4th round, then get right into...
1 x 450 pull free w/shnorkel, desc 150's 1-3 to what you can
Check HR again, then 1:00 rest
MYSTERY SET
The Mystery Set was four rounds of:
1 x 100 kick fast for time @ 2:00
1 x 100 swim free br3 @ 1:00
Check HR after each round.
Warmdown a bit before you get out. Do an excellent job in school today & get excited for the Championship Dinner tomorrow night at CCoF (7-8:15p). Have a great day!
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