1:00 rest
With fins:
6 x 50 @ 1:00- breast pull w/dolph kick, kick on back w/arms pointed up- by 25's
12 x 25 in sets of 4:
1-2, breast pull free kick @ :35
#3- fast UDK @ :25
#4- choice drill no breast @ :35
12 x 25 in sets of 4:
1-2, sit & spin back drill @ :35
#3- fast UDK @ :25
#4- choice drill no backstroke @ :35
1:00 rest, take fins off
6 rounds of:
1 x 100 swim back/breast by 50's @ 1:30 (@ 1:40 if needed), get time & desc 1-3/4-6 to fast
1 x 125 swim free br3 or 4/2 @ 1:30 (@ 1:40 if you go the 100 @ 1:40); after 3rd 100, go 2 x 125 on the same interval
1:00 rest, check HR after 3rd round, then get right into rounds 4-6 (2 x 125 after 6th round, as well)
Finish with AMRAP...
4 x 25 partner kick FAST w/boards @ :45-
odds, fwd ss at midpool
evens- straight kick, RACE!
1 x 75 kick @ 2:00, fast for time with boards- should as fast or faster than 100 Free scy goal time
No additional rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today and remember to enter the Distance Meet on Sunday November 5 (for the mile only at that meet)! Have a great day!
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