1:00 rest
18 x 25 in sets of 4:
1-4 drill free @ :40
5-8, swim free br3 or 4/2 @ :30- target "200 setup"
9-12, drill in MRS (no free) @ :40
13-18, partner kick w/boards @ :45
Check HR, then 100 dr-k-dr-skulling in MRS
1:00 rest
3 rounds of:
1 x 150 drill/kick on back/drill by 50's @ 2:30
3 x 50 swim/kick by 25's @ :50 (same stroke as 150), desc 1-3 to what you can
3 x 100 swim strong & even free br3 or 4/2 @ 1:25
4* x 50 kick w/boards as follows:
odds, fast/easy by 25's @ :50
evens, all fast @ 1:00
*add 4 x 50 kick to each round, same way as first 4
Check HR after each round, then out & back easy @ 1:30
Warmdown a bit before you get out. Do an excellent job in school today & get excited to swim outdoors (less than THREE WEEKS!). Have a great day!
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