1 x 600- 300/200/100
1:00 rest
2 times through:
4 x 50 drill/kick by 25's @ 1:00 (4 udk's)
4 x 50 swim/kick by 25's (same stroke as 50's d/k) @ :50, desc 1-4
4 x 50 kick w/bds @ :55 (@ :50 in 2nd rd, can be free)
No rest between rounds
Go free in 1st rd, MRS in 2nd rd (kick 50's can all be free)
With fins:
8 x 75 @ 1:30 as follows-
1st 25- kick free on back w/arms pointed straight up (90' angle to body)
2nd 25- *4 lines (on the bottom of the pool) free surface kick w/head between arms, then...
*duck dive to the bottom (touch the bottom), then...
*fast udk to the end, then...
last 25- sprint your face off (swim)!
Go 4 free, then 4 MRS, no free
1:00 rest, take fins off & go the 100 dr-k-dr-skulling
5 rounds of:
75 kick @ 1:30- 25 dolph kick w/bds, 50 swim L/S
75 kick @ 1:30- 25 breast w/bds, 25 kick on back, 25 choice swim- smooth & long
75 kick @ 1:30- all fast for time, target your best SCY 100 free time
1 x 100 swim free br3 or 4/2 @ 1:30- 50 long & strong, 50 add your kick & change gears- bring the chaos!
Check HR, the 50 easy choice @ 1:30
No extra rest between rounds, check HR after each 100
Until 9:45a, finish up with...
25's partner kick w/bds @ :40 as follows:
odds- fwd ss @ midpool, all free kick
evens- choice kick (no ss), but same kick as your partner
These are FAST, race your partner!
Warmdown a bit before you get out. Be sure to thank your parents for getting you to workout today & offer to help around the house- the holidays are busy for everybody, especially your parents. Tomorrow morning here again at 8a. Have a great day!
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