1:00 rest
1 x 125 @ 2:00- 50 fist free drill/25 kick on back/50 fist free drill
3 x 25 swim DPS free @ :30- count strokes, desc that #1-3
4 x 50 kick choice w/boards @ :55
1 x 125 @ 2:00- as above, but the drill is ra2 la2 free
5 x 25 swim free br3 desc 1-4/5 @ :30
4 x 50 kick choice on back @ :50- focus on fast UDK's
1 x 125 @ 2:00- as above, but drill is NO FREE
7 x 25 swim as follows:
odds @ :30- no free (same stroke as drill on 125) desc 1-4
evens @ :20- long & strong free
4 x 50 kick free w/boards @ :50
Check HR, then 50 easy
All @ 4:15 or 4:30
300/325/350
Check HR, then...
8 x 25 @ :35 swim no free (can be IM)
odds- drill
evens- swim fast to 15y, then dps
All @ 5:15 or 5:30
400/425/450
Check HR, then...
8 x 25 swim as above, can be different stroke but still no free
If there is time, finish up with...
With fins, 25 x 25 as follows
1- swim 1/2 fast 1/2 easy @ :30
2- swim 1/2 easy 1/2 fast @ :30
3- swim all fast @ :30
4- all FAST UDK on stomach @ :30
5- all drill @ 1:00
Change stroke after rounds of 5
Warmdown a bit before you get out. Be hospitable & accommodating to your recruit this weekend. See you tomorrow morning for yoga, 8a. Have a great day!
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