1:00 rest
With buoys (shnorkel, if you'd like)-
300- 25 skulling/50 fist free drill br3 (if not using shnorkel)
Check HR
With boards where noted-
4 x 100 @ 1:40- 25 ra2 la2 free drill/50 drill in MRS (no free)/25 kick on back arms UP
2x:
2 x 125 @ 2:00- 25 kick build to fast, 100 swim free/no free by 50's, fast turns
4 x 50 kick w/boards @ :50 (@ :45 in 2nd round- hustle here)
No rest between rounds
Check HR after 2nd round, then...
150 udk on side/skulling on back by 25's
1:00 rest
6 x 100 @ 1:20 (or @ 1:25 if necessary)-
odds, 25 swim fly build to fast turn/75 swim free (can be back)
evens- swim long & strong free, but 3rd 25 is kick on back
Check HR after #6, then 1:00 rest
2^ times through:
2x {4 x 25 kick fast for time w/boards @ :45 (#3 is @ :25, still fast)- keep track of avg time
{1 x 50 swim strong & even free br3 or 4/2 @ :40
After 2nd rd, check HR, then...
25 easy @ 1:30
**MYSTERY 100**
The mystery 100 was 25 swim free/75 kick fast w/boards for time- trying to be faster than your avg 25 time (x4) was above (from the 25's fast kick)
^in the 2nd round, then 25's kick are dolphin kick
Warmdown a bit before you get out. Do an excellent job in school today, get excited for our March meets. Have a great day!
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