1 x 600- 300/200/100
1:00 rest
With fins & shnorkels:
4 x 75 @ 1:20- 50 ra2 la2 free drill (steady head position, watch hands under body); 25 kick free no board
8 x 25 @ :40- 6 kicks/switch free drill- keep head still, feel hips rotate completely
6 x 50 @ 1:00- 25 swim free build to fast turn, 25 kick free no board (head in h2o throughout)
Check HR, then take equipment off & get right into...
100- dr/k/dr/skulling by 25's
1:00 rest
3 rounds of:
6 x 25 @ :40- breast pull with free kick; except #'s 3-4 are kick FAST free w/boards
2 x 50 swim breast/free by 25's @ 1:00- build kick on each length to fast at the turn/finish
1 x 100 kick IM w/boards, get time & desc 1-3
Check HR after each round, then 1:00 rest
Until 6:30a, finish up with...
4 x 25 kick @ :45 ("usual," by 25's)
1 x 100 choice: 25 drill/50 swim fast turn/25 drill- all the same stroke, @ 2:30
No additional rest between rounds. Change stroke on the 100 from round to round
100 easy dr/k/dr/skulling by 25's before you get out to help with the lanelines. Do an excellent job in school today & be sure to sip your water every ten minutes. Have a great day!
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