1:00 rest
16 x 75 in sets of 4:
1-4, 50 ra2 la2 free drill (head still/roll hips/long stroke), 25 dolph kick on side @ 1:15
5-8, 25 dolph kick w/bds build, then 50 6ks back drill @ 1:10
9-12, 25 swim free 200 setup, 50 choice drill in MRS (no free) @ 1:05
13-16, swim 50 MRS w/fast turn, 25 kick on back 1/2 under, all @ 1:00
Check HR, then 100 dr-k-dr-skulling
1:00 rest
3* rounds of:
3 x 100 swim 25 build to fast turn in MRS (no free) @ 1:25/1:30
1 x 150 swim free br3 @ 2:00/2:10- HR is 150/160 by 75's; get time & desc 1-3
3 x 75 @ 1:10- 25 kick w/bds, 50 swim/kick by 25's no free @ 1:10
1 x 125- swim free br3, except middle 25 is br5 @ 1:30
Check HR, then 1:00 rest between rounds
*Anybody racing TOMORROW, go through this just ONCE, then finish with "the usual" with NO fins.
Anybody racing this weekend, go this TWICE, then finish up with "the usual" with fins.
Everybody else...
After the third round, check your HR, then go 1 x 50 easy choice. We'll finish up with...
1 x 150 RACE for time before you go.
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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