1:00 rest
With fins:
3 rounds of:
3 x 50 choice drill/kick by 25's @ :55
2 x 50 swim/kick by 25's (same stroke as prev 50's) @ :45
1 x 75 kick FAST for time- UDK halfway on stomach on each length, then kick on back
:30 rest between rounds
Take fins off
8 x 25 partner sprint @ :45
9 x 100 swim as follows:
odds- freestyle long & strong @ 1:15/1:25 (JMI)
evens- swim IM, last 25 UDK on stomach @ 1:40- get time & desc 1-4
Check HR
Finish up with, AMRAP:
4 x 25 kick FAST (choice) @ :40 (#3 is @ :25)
2 x 50 kick on back @ :55, desc 1-2, focus on UDK
1 x 75 kick FAST for time w/boards @ 1:40
*after even rounds, go 1 x 150 swim strong & even free or back @ 2:00
Warmdown a bit before you get out. Do an excellent job in school today & get excited to start training outside. Have a great day!
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