1:00 rest
With fins,
6 x 125 @ 2:00- 50 breast pull w/dolphin kick, 50 choice drill, 25 kick on back arms up
Check HR, take fins off & get right into...
150 drill/kick by 25's
1:00 rest
8 x 50, odds & evens-
odds @ :50 swim fly/back (1 & 5) or back/breast (3 & 7)
evens @ :40- swim strong & even free br3 or 4/2
8 x 25 partner kick w/boards @ :45-
odds, 1/2 fast 1/2 easy
evens, all fast
Check HR then 150 drill/skulling by 25's
1:00 rest
8 x 50 odds & evens, as above, except...
odds @ :45 (as above, fast turns throughout)
evens @ :45- all swim/kick free by 25's, work those UDK's!
8 x 25 partner swim- all sprint fast, race your partner here!
Check HR, then 1:00 rest
Finish up with...
AMRAP of:
2 x 25 kick w/bds max effort @ :45
1 x 75 @ 1:30- 25 kick fast, 50 swim (choice) fast turn
1 x 50 @ 1:30- kick w/bds, max effort, get time & check HR
No extra rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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