1:00 rest
CONGRATS to Josef G., who went his ISCA cut at the meet yesterday! We're so excited to have you at the meet with us!
Some juicy kicking today...
4 UDK's off each wall...
4 x 75 @ 1:15- 25 kick on back, 50 fist free br3
4 x 50 @ :55 drill/kick on back by 25's in MRS, no free
4 x 75 @ 1:20- 50 kick (25 w/boards, 25 on back), 25 swim build to race pace; desc 50 kick
:30 rest to check HR, then...
4 x 75 @ 1:15- 25 kick w/bds, 50 swim (kick changes: #1 dolph kick, swim back/breast; #2 kick is free, swim is breast/free, etc...)
2 sets of 4 x 50 as follows:
swim @ :40 (or @ :45)- strong & even, except #3 is all kick w/bds on the same interval
Check HR after 2nd round of 4, then :30 rest...
9 x 100 in sets of 3:
1- 25 kick w/bds, 50 choice, 25 kick w/bds faster @ 1:40
2- 25 kick w/bds, 50 swim choice fast turn, 25 kick w/bds @ 1:30- hustle to make the interval
3 swim free br3, strong & even by 50's, @ 1:20
Check HR again, then 50 easy choice @ 1:30
4 x 100 kick w/bds best avg @ 3:00
1:00 rest
MYSTERY SET
If you guess it, you don't have to do it
The Mystery Set was a 200 kick fast for time, trying to be as close to your avg (x2) from the 4 x 100 kick above
Warmdown a bit before you get out. Do an excellent job in school today & get excited for the meet in FL. Have a great day!
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