1:00 rest
With fins:
8 x 50 @ 1:00- br pull free kick drill/choice drill by 25's
8 out & backs (to 15m) @ :45- sit & spin back drill/fwd flip turn/fast UDK back to the wall
1 x 200 swim fast turn/kick on back with arms pointed UP, by 25's
Check HR, take fins off & go the 100 dr-k-dr-skulling
1 x 200- same as above, no fins but still with FAST turn & kicking free on abck with arms UP
1:00 rest, check HR again
8 x 25 partner kick RACE @ :45, then...
5 rounds of:
1 x 75 kick fast @ 1:25*- get time
1 x 100 swim strong & even free @ 1:25*
1 x 75 kick fast @ 1:25*- add to first 75 for 150 total, figure avg time per 50 (x2)
1 x 100 swim strong & even free @ 1:25*
:30 extra rest
2 x 50 kick fast for time @ :10 rest- trying to faster than avg time per 50 x2
1:00 rest
*intervals go to 1:30 in 2nd round, then 1:35 in 3rd round, then back down to 1:30 (4th round) & 1:25 (in 5th round)
Warmdown a bit before you get out & do an excellent job in school today. Be sure to drink your water and stay hydrate dif you have to be outside in this heat. Have a great day!
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