1:00 rest
With fins, 4 rounds of:
2 x 50 drill/dolph kick on side by 25's @ 1:00 (@ :15 rest if no clock)
1 x 25 swim build to fast finish @ :45 (@ :10 rest if no clock)
1 x 25 fast UDK on stomach @ :30 (@ :10 rest if no clock)
Check HR after each round
Go rounds 1-2 freestyle, rounds 3-4 NO FREE
After 4th round, take fins off & go 100 dr/k/dr/skulling by 25's
1:00 rest
Finish up with...
3 rounds of:
3 x 75 as follows-
1-2, drill/kick/drill by 25's @ 1:20 (@ :15 rest if no clock)
#3- kick/swim build/kick faster by 25's @ 1:20 (@ :15 rest if no clock)
1 x 125-
50 kick strong
25 stroke drill no free
50 kick FAST
Check HR after each round, 1:00 rest between rounds
Go free/no free/choice kick by round
Warmdown with 1 x 200 dr/k/dr/skulling by 25's. Do an excellent job with your HW tonight, make sure you're staying hydrated and getting your routine at home down pat. Have a great day!
No comments:
Post a Comment