1:00 rest
8 x 75 @ 1:15- drill/kick/drill by 25's
1-4, free
5-8, no free
Check HR, then break into groups...
Meet Warmdown-
All @ 2:00 rest
20 min swim
12 min pull w/shnorkel (paddles on for 200/off for 200)
10 min kick (100 on back w/4 udk's, then 50 w/bds)
Check HR, then...
Finish up with partner-kick 25's w/boards @ :45 (4 free, 4 no free) until 6:25a, then get out to write down "best/least-best/differently or better" on the board before you go.
Non-meet/kicking-
6 x 75 @ 1:15-
25 dolphin kick w/bds build to fast, 50 drill in MRS no free
:30 rest, check HR, then...
2 times through:
3 x 100 @ 1:40- dolph kick fast wbds/50 swim MRS wRP turn/kick breast wbds
6 x 50 swim/kick by 25's-
odds, free @ :45
evens, MRS no free @ :55, desc 1-3 to something JUICY
2 x 75 kick fast w/bds @ 1:30- target your SCY 100 free goal time
No rest between rounds, check HR after last 75 in each round
50 easy @ 2:00 after 2nd round
Finish up with...
4 rounds of:
4 x 50 kick BEST AVERAGE @ 1:10* (even rounds @ :55) w/bds
1 x 100 free @ 2:00-
25 cruise
50 add big fat kick, make a move here
25 kick on back, halfway fast udk, then easy
No rest between rounds, check HR after last 50 kick in each round
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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