200 choice kick
With fins, 3 rounds of:
4 x 25 choice drill @ :30, #3 is all UDK fast
2 x out&backs to halfway @ :30, udk on stomach/fwd ss/udk on back, fast
1* x 50 kick fast w/bds @ :40
No rest between rounds
*in 2nd rd, go 2 x 50 kick @ :40; in 3rd rd, go 3 x 50 kick @ :40, all fast
Check HR after 3rd rd, then take fins off/50 easy
3 x 100 @ 1:30- 25 swim primary stroke build to fast turn, then 75 dr-k-dr
Check HR, then...
3 rounds of:
1 x 150 @ 2:30- dr/k by 25's, no free
1 x 150 swim free br3 @ 1:50/2:00- smooth & even
1 x 150 swim free br3 @ 1:40/1:50- smooth & strong/giddyup the kick by 75's
1 x 150 swim/kick by 25's, no free- desc the 3 x 50's to what you can
Check HR & 50 easy between rounds
Finish up with...
24 x 25 in sets of 4 as folllows:
1-3, swim fast @ :25
#4 all drill @ :45
Can use fins in odd rds of 4
Change strokes after 8 x 25
Warmdown a bit before you get out & be thinking about your spring goals. Go to class!
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