1 x 600- 300/200/100
1:00 rest
4 x 125 @ 2:00- 50 ra2 la2 free drill, 75 dr-k-dr by 25's in MRS, no free
6 x 75 sw-k-sw by 25's @ 1:20 (1-3, no free) or @ 1:10 (4-6, free), desc 1-3's
Check HR, then1:00 rest
12 x 25 partner kick w/boards, all fast @ :45-
1-4 free kick
5-8 on back, 1/2way udk
9-12 fly kick
Check HR after #12, then right into...
150 drill/skulling by 25's in mrs, no free
1:00 rest
3 rounds of:
125 @ 1:45- 25 dolph kick w/bds, then 100 swim long & strong free
75 @ 1:15- 25 swim fly fast, 50 kick on back (1/2way udk)
125 @ 2:00- 25 swim fly fast, 100 kick fast w/bds
:30 rest after rd1, no rest between rds 2&3
Check HR after 3rd rd, then 1:00 rest
With boards, finish up with AMRAP of...
1* x 50 kick fast w/bds @ 1:00
1 x 50 easy kick choice on back @ 1:15- 1/2way udk
No rest between rounds
*add 1 x 50 kick fast to each round- keep them fast!
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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