1 x 600- 300/200/100
1:00 rest
2 rounds of:
1 x 150 dr-kick by 25's, 4 UDK's, @ 2:30
2 x 100 dr-k by 50's (w/boards) @ 2:00- kick is easy fast by 25's
3 x 50 @ 1:00 swim/skulling by 25's, build swim to FAST turn
1st round free, 2nd round NO FREE
Check HR after 2nd round, then...
12 x 25 drill in MRS @ :30 (NO FREE), except #'s 4/6/9/11 are FAST UDK on stomach
3 rounds of:
4 x 50 swim desc 1-3 to what you can @ :55, except #3 is always kick w/boards (3rd rd @ :50)
4 x 25 kick all out race (partner kick) @ :45
1 x 150 swim free br3 build kick by 50's
Check HR
100 easy dr/k/dr/skulling by 25's
1:00 rest between rounds
Go 1st rd free, 2nd rd no free, 3rd rd your choice
Warmdown a bit more if you need to after 3rd round before you help with the lanelines. Wear your susncreen today & stay hydrated. Have a great day!
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