1:00 rest
2 rounds of:
6 x 75, w/boards where noted:
1-2, 25 dolph kick w/boards/50 choice drill @ 1:15
3-4, all kick wboards @ 1:20- desc 1-2
5-6, go sw/k/sw by 25's (kick on back) @ 1:15, desc 1-2
:30 rest between rounds; 2nd round is MRS, no free
3 rounds of:
4 x 25 choice drill backstroke @ :35 (go spin back drill in 2nd rd); can be another stroke in 3rd rd
1 x 50 swim backstroke @ :35 (3rd rd is same stroke you choose to drill on the 4 x 25)
No rest between rounds, check HR after 3rd round
AMRAP:
4 x 25 kick fast w/boards @ :45, #3 is @ :25
3 x 75 swim backstroke @ 1:10, desc 1-3 to something giddyup here
1 x 250 swim free br3 or 4/2- go 150 long & strong, then add legs & GO on the last 100, get time
Check HR after each round, then easy back to the starting end
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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