1:00 rest
2 rounds of 12 x 25:
2 drill/2 kick wbds fast @ :45
2 drill/2 kick wbds fast @ :35
2 drill/2 kick wbds fast @ :25
Check HR after each round; out & back easy @ 1:30 between rounds
Go free/no free by rounds
5 times through:
2 x 75*-
o, k/sw/k by 25's @ 1:20
e, sw/k/sw by 25's @ 1:10
*go free in rds 1-2, then MRS (no free) in rds 3-5
1 x 125 swim free br3 or 4/2 @ 1:30 or @ 1:40- get time & desc 1-5 to something JUICY
1:00 rest after 3rd round, otherwise, no extra rest between rounds
3 rounds of:
4 x 100 @ 1:30 as follows:
odds- 25 swim fly build to race pace turn, then 75 swim choice focus on UDK's
evens- 75 swim IM, 25 kick free on back
Focus on turns & UDK's throughout
6 x 25 partner kick w/boards @ :45- everybody goes at once, winner of each 25 decides kick on next 25
Check HR after 25's kick, then :30 rest between rounds
Warmdown a 150 drill/kick by 25's before you get out. Do some schoolwork today & offer to help around the house. Tomorrow and Friday will be here at GMU, 8a both days. Have a great day!
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