1:00 rest
4 x 100 @ 1:45- 25 breast pull free kick drill, 50 kick on back UDK to halfway, 25 choice drill
6 x 75 @ 1:15- 25 breast swim to fast turn, 25 choice drill in MRS, 25 dolph kick on side UDK
4 x 100 @ 1:45- 50 ra2 la2 free drill (head still/long strokes/feel hips rotate evenly), 50 swim/drill in MRS no free, fast turn on the swim
Check HR, :30 rest
3 rounds of:
12 x 25 as follows:
1-3, swim FAST in MRS @ :25
#4- choice drill @ :45
3 x 50 swim IM order by 25 @ :50- fast turns throughout
1 x 150 swim free br3- 75 smooth & long, 75 add kick (HR = 150/160 by 75's)
Check HR after each round
With fins, finish up with...
9 x 150 swim desc 1-3's to max effort @ 2:40- go free/no free/choice by 3's
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next week in St. Pete's. Have a great day!
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