300/200
1:00 rest
300- choice drill/fast udk by 25's
:20 rest
6 x 75 @ 1:05- 50 fist free drill br3, 25 choice drill no free
9 x 50 in sets of 3:
1-2, swim/kick by 25's @ :50 (fast turn on #1, then faster on #2)
#3- swim strong & even free @ :40
Check HR after #9, then 50 easy
1:00 rest
2 times through:
3 x 25 swim at 200 setup pace @ :25
:15 rest
2 x 50 swim at 200 goal pace @ :10 rest
1 x 25 swim finishing speed (think jungle swim here!)
Check HR, then 100 drill/choice by 25's
1:00 rest between rounds
With fins, finish up with 3 rounds of:
8 x 25 @ :40 (the usual, in 2 sets of 4)
:20 extra rest
1 x 50 fast for time- 25 dolphin kick lungbuster/25 sprint your face off- the goal is faster than your 50 SCY best time
1:00 rest between rounds
Warmdown as needed before you get out. Tomorrow morning is the last lift over at the Fieldhouse. Have a great day!
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