1:00 rest
6 x 50 ra2 la2 free drill/kick by 25's @ 1:00 (last 2 choice drill)
8 x 25 @ :40 drill in MRS no free, go 10m UDK or it doesn't count
14 x 50 @ odds/evens-
odds, swim long & strong free @ :50
evens- swim/kick by 25's in MRS (same stroke as 25's drill) @ 1:00, desc 1-7
Check HR after #14, then...
100 dr-k-dr-skulling by 25's
1:00 rest, put fins on
With fins, 5 rounds:
3 x 25 @ :40- 1&2 are fly drill (drill changes by round), #2 is UDK on stomach AFAYC
1 x 50 swim build to fast turn/BIG BREATHfast udk by 25's @ 1:00
Check HR after 5th round, then take fins off
1 x 100 dr-k-dr-skulling by 25's
1:00 rest
Until 6:30a, finish up with...
1 x 50 swim fly/free @ :55
1 x 50 swim fly/back @ :55
1 x 50 swim fly/free @ :50
1 x 100 swim free, except 3rd 25 is breaststroke @ 1:40
Warmdown a bit before you get out to help with the lanelines. Do an excellent job in school today & stay well hydrated. Next week we're back inside. Have a great day!
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