1:00 rest
With fins, four rounds of:
6 x 25 fly pull free kick drill @ :35, except #4 is all fast UDK on stomach
1 x 50 kick fast on back, also @ :35
No rest between rounds; focus on UDK's and the breathing throughout the set
Check HR after 4th round, then take fins off
1 x 100- dr/k/dr/skulling by 25's
1:00 rest
4 rounds of:
4 x 50 @ :45 (or @ :50)-
#1- swim fly/free by 25's
#3- swim/kick fly by 25's
evens- swim long & strong free, fast turns
4 x 25 kick FAST w/boards @ :40*
No rest between rounds
*gets :05 faster by round
Finish up with...
1 x 300 @ 5:00- 100 kick fast w/bds, then 200 pull br 3/5/3/7 by 50's
2 x 75 swim free @ 1:05- go cruise/giddyup/cruise by 25's
1 x 300 @ 5:00- 200 kick fast w/bds, 100 pull br 3/7 by 50's
2 x 75 swim free- as above
1 x 300 kick fast for time- get time
:30 extra rest, get ready...
6 x 50 kick BEST AVERAGE @ 1:00
Check HR
Warmdown a bit before you get out. Do an excellent job in school today and get excited for your next (last) meet. Have a great day!
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