1:00 rest
6 x 75 @ 1:20- kick/drill/kick by 25's, no free last 2; focus on UDK's
4 x 100 @ 1:50- 25 dolph kick w/bds build/50 drill/25 free kick fast w/bds
2 x 125 swim free br3 or 4/2 @ 1:50, desc 1-2 to what you can
Check HR, then 1:00 rest
3 x 400 as follows
odds- swim IM (4 x 100 IM's) desc 100's; last 25of each 100 is kick on back
#2- pull free w/shnorkel & buoys, desc 100's 1-4 to something legit
Check HR
3 x 300 swim free br3 or 4/2 @ :20 rest, desc 1-3 to something JUICY
Check HR
3 x 200 in mrs (no free) as follows:
100- swim/drill by 25's, build the swim to a FAST turn
50 kick fast on back, 1/2 UDK
(hand touch here to check time)
50 swim faster than 200 GP
Let's try these @ 3:30, but make the fast stuff, FAST
Check HR
If there is time, finish up with...
20 x 25 @ :40- "the usual" in sets of 4
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. WEAR YOUR SUNSCREEN if you have to be outside today- and drink your water, too. Have a great day!
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