1:00 rest
With fins:
8 x 25 fly pull free kick @ :35- #'s 3/5/7 fast udk on stomach @ :25
6 x 50 @ :55- choice drill in MRS (no free), then dolph kick on side, head at surface
Take fins off
With boards, 3x:
4 x 75 @ 1:15- 25 dolph kick, 50 swim/drill by 25's in MRS (no free), build swim
1 x 50 swim giddyup free @ :40
1 x 100 in MRS @ 1:45- 25 kick w/boards, 50 swim, 25 kick w/boards- this is fast!
Check HR after 100, but no additional rest between rounds
After 3rd time through, 1:00 rest, then...
3 x 300 swim free (or back) @ 4:30-
1- 1st 100 is long & strong/200 cruise
2- by 100's, go long & strong/add kick/cruise
3- race!
Check HR
Finish up with AMRAP...
2 x 25 partner kick w/boards @ :45
1 x 75 kick fast for time @ 1:10 (go :05 apart here, get time)
1 x 50 free swim w/big kick- think "finishing speed" here! Get time, then right into...
25 easy kick back to the start end
Warmdown a bit before you get out. Do an excellent job in school today, be ready for a big week of training. Have a great day!
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