1:00 rest
8 x 25 choice drill in mrs (no free) @ :40, #'s 3/5/7 are fast UDK on stomach @ :30 (1 breath max)
14 x 50 odds & evens as follows:
odds @ 1:00- drill/kick on back by 25's, UDK to 10m
evens @ 1:10- kick w/boards, desc 1-7 to max effort, keep track of times as you go
Check HR after #14, then go the 100 dr-k-dr-skulling
1:00 rest
4 rounds of:
2 x 75 swim free (or back) @ 1:10, br 3/5/3 by 25's or 4/2, big kick on 2nd 25
4 x out & backs @ :40-
UDK to 15m
fwd ss
kick on back back to wall
These out & backs are all FAST
:30 extra rest
1 x 50 kick fast for time w/boards, get time- must be faster than fastest 50 kick (of 14 x 50), or it doesn't count. Need to go faster for 4 x 50 before you can move on.
1:00 rest between rounds
After 4th round...
1 x 450 pull free w/shnorkel/buoy/paddles if you'd like; desc 150's 1-3 to something juicy
Check HR
Finish up with...
24 x 25 @ :45- "the usual," except it's kick, partner-style (3rd & 6th rounds of 4 are on back)
Warmdown a bit before you get out. Drink plenty of water (every ten minutes, sip your water!) and try to stay out of the sun this week. Tomorrow morning back at the StJ, 6:30-8a. Have a great day!
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