1 x 600- 300/200/100
1:00 rest
With fins:
8 x 25 @ :35- breast pull free kick drill (#3/5/7 are fast udk on stomach)
6 x 75 breast pull w/dolphin kick @ 1:15, desc 1-4, do flip turns; #3/5 are udk/50 drill
Check HR, then take fins off & go the 100 dr-k-dr-skulling, by 25's
1:00 rest
12 x 50 in 4's as follows:
1-3, swim breast/free by 25's @ :50 (desc), #4 strong & even free @ :40
5-7, swim breast/free by 25's @ :45 (desc), #8 strong & even free @ :40
:30 rest
9-11, swim breast/free by 25's @ :40- hustle to make the interval; #12 is all swim s/e free
Check HR, then 50 easy
1:00 rest
12 x 100 @ 1:40 (odds & evens) as follows:
odds- 50 long & strong free br3, 25 swim breast, last 25 breast kick on back, get time & desc 1-6
evens- all kick fast free w/boards, except 3rd 25 is breast kick
Check HR after #12, then 1:00 rest
LONG(ish) SWIM-
3 times through:
75 swim- 25 fly/50 back
75 kick kick free/breast/free on back by 25's
150 swim breast/free by 25's, desc the 3 x 50's to giddyup
Check HR after 3rd time through
Until 6:30a, finish up with...
25's partner kick w/boards- go odds @ :45, evens @ :25
4 free, 4 no free (same kick for both partners)
Warmdown a bit before you get out. Do an excellent job in school today and make sure you're on top of your entries for the Distance Meet (mile on Sunday Jan 7) and the G'boro Meet. Have a great day!
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