1:00 rest
With fins, 2 sets of:
6 x 25 @ :40 (@ :15 rest if no clock)- fly pull free kick drill; #4 is fast UDK on stomach @ :30
2 x 75 @ 1:20- dr/kick fast/dr by 25's- drill is your choice fly drill, kick is fast UDK on stomach
1 x 50 swim/kick by 25's FAST, the kick is UDK on stomach @ 1:30
No extra rest between rounds
Check HR after 2nd round, then take fins off & continue right into...
1 x 200 dr/k/dr/skulling by 25's
1:00 rest, check HR again
13 x 50 (odds & evens) as follows:
odds- swim fly/back by 25's @ :55- build fly to fast turn, keep head still & roll hips on back
evens- swim free br3 @ :55- build kick for a strong finish on 2nd 25
If no clock, go these all @ :10 rest
Finish up with...
3 x 175 pull free w/shnorkel & choice equip @ :20 rest, desc 1-3 to what you can
Check HR, then 125 warmdown- 50 drill/25 skulling/50 drill
Do an excellent job with your HW this weekend- don't wait until Monday Night to get started. Stay hydrated and wear your sunscreen if you have to be outside. Have a great day!
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