1:00 rest
With fins, 2 times through:
6 x 25 @ :35- breast pull with free kick drill- get flat at the end of each stroke
4 x 75 @ 1:20- breast pull w/dolph kick drill- do flip turns & desc 1-4; last 25 of each 75 is dolph kick on stomach underwater- one breath MAX
Check HR after each round
After 2nd round, take fins off & go the 100 drill/kick/drill/skulling by 25's
1:00 rest
18 x 50 in sets of 6 as follows:
1-2, strong & even freestyle br3 or 4/2
3-5, swim breast/free by 25's, fast turn
#6- all swim breaststroke- let the kick drive you
Go 6 @ :55, 6 @ :50 and 6 @ :45 (take :30 rest between 2nd & 3rd round of 6, check HR)
Check HR after #18, then go the 100 dr-k-dr-skulling by 25's
1:00 rest
AMRAP:
2x-
1 x 25 partner kick w/boards @ :45- this is partner kick (2 at a time), so RACE
Whoever loses the partner kick 25 has to go 1 x 50 as follows:
1 x 50 fast underwater dolph kick on stomach/swim 4th best stroke (no free); the winning partner can wait on the wall
After the 2nd round of the 25 & 50, everybody goes...
1 x 75 @ 2:00 kick FAST for time with boards (one at a time)- target your best 100 free best time (SCY); this is free (odd rounds) or IM by 25's (even rounds)
After every 3rd round...
1 x 150 swim strong & even free br3 or 4/2 (or backstroke)- who can break 1:40? 1:35?!? 1:30?!*!?
Check HR and get ready for the 25 partner kick/50 in 4th best stroke again
Warmdown a bit before you get out. Be sure to thank Jackson for the workout today & do a great job in school. Be thinking about your LCM goals for this Summer so we can talk about them later this week. Have a great day!
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