1:00 rest
3 rounds:
1 x 100 @ 1:45- 50 drill, 25 swim build, 25 dolph kick on side UDK
4 x 25 swim same stroke as 100:
odds- build @ :35
evens- 15y fast, 10y dps @ :25
1 x 75 kick- 50 on back, 25 w/boards fast- get time, this should get faster by round
1:00 rest between rounds
Change strokes by round (3rd round, NO FREE)
6 x 75 @ 1:15- 50 fist free drill br3, 25 swim free build w/good dps (these can be backstroke if you'd like)
1:00 rest
All @ 1:00 rest-
3 x 5:00 swims, keep track of yardage & go further in each 5:00
Check HR after each swim
1:00 rest after #3, get fins on
These can be backstroke if you'd like, but all 3 have to be backstroke
With fins, finish up with...
24 x 25 @ :40- "the usual" in sets of 4
Warmdown a bit before you get out. Do an excellent job in school today & be sure you're ready to talk with Peter about your SCY goals when he gets back. Have a great day!
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