1:00 rest
With fins, 3 times through:
5 x 25 fly pull free kick drill @ :35
1 x 75 kick/swim/kick by 25's @ 1:30- 1st 25 kick is udk on stomach, swim is build, last 25 kick choice
Check HR after 3rd time through, then take fins of
3 rounds of:
5 x 50 as follows-
1- swim strong & even free br3 or 4/2 @ :45
2- kick w/boards @ :55
3- swim fly/free by 25's, build fly to race pace turn, @ :45
4- kick w/boards @ :55
5- swim/kick by 25's- all fly, @ :45- hustle here!
1 x 150 swim free br3 or 4/2- 75 long & strong, add kick & go for 2nd 75
Check HR, :30 rest between rounds
AMRAP (until 6:30a)...
6 x 25 @ :45-
1-4, partner kick w/boards, fwd ss at midpool on odds, straight kick (race!) on evens
One at a time for the last 2 x 25's~
#5- fast udk on stomach
#6- swim fast fly br 1/1
1 x 100 kick FAST for time w/boards @ 2:30 (go :05 apart here)
Check HR after each 100 kick, but stay on the 2:30 interval
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our December meets. Have a great day!
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