1:00 rest
With fins:
6 x 50 @ :55- 25 dolph kick breast pull drill (w/flip turn), 25 dolph kick on side (under)
12 x 25 @ :35- 2 are breast pull w/free kick drill, 1 is fast UDK on stomach
Check HR, take fins off & go the 100 dr-k-dr-skulling by 25's
4 rounds:
1 x 75 swim free br3 or 4/2 @ 1:00 (just make interval)
3 x 50 swim breast/free by 25's @ :55, desc 1-3 (interval gets :05 faster by round)
1 x 75 swim 25 back/50 breast FAST @ 1:30
1 x 50 kick fast for time w/boards @ 1:30 (add 1 x 50 in each round)
No rest between rounds, check HR after kick in each round
With fins, finish up with...
9 x 150 @ 2:40- desc 1-3's to max effort (go free/breast pull wdolph kick/choice by round)
Warmdown a bit before you get out; be sure to help with the lanelines. Do an excellent job in school today & be thinking about your goals for LCM. Have a great day!
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