1:00 rest
With fins:
6 x 75 @ 1:20- 50 breast pull w/dolphin kick & flip turns, last 25 dolph kick on side
12 x 25 drill @ :40- odds breast pull free kick, evens choice (#'s 3/6/10 are fast UDK on stomach)
6 x 50 @ 1:00-
1st 25- 10m fast UDK/15m swim build to FAST TURN
2nd 25- kick free on back w/arms pointed towards sky
Check HR, then take fins off & go 100 dr-k-dr-skulling by 25's
1:00 rest, check HR again
6 x 50 swim long & strong free br3 @ :55, except #3/5 are kick w/boards
6 x 50 @ :55- swim IM order by 25's, focus on fast turns- watch head on backstroke
1 x 150 swim IM- each 50 is swim/kick by 25's, no free- get time
:30 rest
6 x 50 swim free br3 strong & even @ :50- except #4 is kick w/boards
12 x 25 kick w/boards @ :45- partner kick, odds are free, evens are dolphin kick
:30 rest
1 x 150 swim IM- as above, faster than previous 150
Check HR, then 100 dr-k-dr-skulling by 25's
1:00 rest
If there is time, finish up with...
150's pull free w/shnorkel & choice equip, desc 50's 1-3 in each 150
Warmdown a bit before you help with the lanelines. Do an excellent job in school today, drink your water & be sure to wear your sunscreen if you have to be outside after school. Have a great day!
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