Monday, October 23, 2023

Monday, October 23, 2023- written for SCY

1 x 600- 300/200/100
1:00 rest

With fins, 3 rounds of:
3 x 25 breast pull free kick drill @ :35
2 x 50 breast pull dolph kick drill @ :50- do your flip turns!
1 x 50 @ :40- 25 fast udk on stomach, 25 kick on back w/arms pointed towards the ceiling
No rest between sets, check HR after 3rd round & take fins off

4 rounds of, with boards where noted:
2 x 25 partner kick fast with boards @ :45
2 x 25 partner-style @ :40- 1/2 fast udk 1/2 swim (these are fast here! Race your partner)
1 x 50 kick fast for time @ 1:00, with boards
No rest between rounds, check HR after 4th round, then go the 100
1:00 rest 

8 times through:
1 x 75 kick fast for time @ 1:10- who can break a minute?!?
1 x 50 swim strong & even free br3 or 4/2 @ :50
1 x out & back @ 1:00- all FAST! Go udk on stomach to 15y/fwd ss/kick on back to the wall, arms up!
After every 4th round, we'll go a 150 swim free br3 or 4/2, desc 50's 1-3 to giddyup!
Check HR after 150

Finish up with...
Partner sprint 25's @ :40- race your partner! 4 free, 4 choice no free

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!

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