1:00 rest
With fins, 3 times through:
6 x 25 choice drill @ :35- all one stroke; except #'s 3&5 are fast udk @ :25
3 x 50 kick w/boards desc 1-3 to fast @ :55- 2nd 50 is always on back; 2nd round 50's @ :45
No extra rest between rounds, can change strokes by round
After 3rd round check HR & take fins off- go the 100 dr/k/dr/skulling by 25's
1:00 rest
3* total rounds of:
2x{3 x 50 swim IM order by 25's (by round) @ :55, desc 1-3 to fast
{1 x 50 swim free br3 or 4/2 @ :40- giddyup the kick here!
{1 x 75 swim fast (this is always fly/back/breast by 25's) @ 2:00
After 2 times through...
1 x 150 swim free br3 or 4/2 (or go backstroke)- 75 long & strong, 75 finishing speed!
1:00 rest after the 150
*50's in the 1st 2 rounds are fly/back by 25's; in the 2nd round they're back/breast; 3rd rd is br/free
Until 12:10p, finish up with...
25's kick w/boards partner style, all fast, all race! Fwd ss at midpool on each 25.
Warmdown a bit before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started. Get excited to race next weekend. Have a great day!
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