1 x 600- 300/200/100
1:00 rest
3 times through:
6 x 25-
odds, 1/2 udk, fwd ss at midpool, then skulling to the end @ :45
evens, swim build @ :25
3 x 50 kick w/bds desc 1-3 to what you can @ :55* (#2 is on back)
No rest between rounds
*interval gets :05 faster by round
Check HR after 3rd round, then get right into...
150 kick/drill choice by 25's- build the kick to fast on each length
1:00 rest
5 rounds of:
1 x 50 kick on back @ :50- at least half of each length is udk
1* x 50 kick max effort w/bds @ 1:00
1 x 150 @ 2:30 swim free or back- desc the 3 x 50 (cruise/add kick/giddyup)
Check HR after each round, out & back if you'd like
*add 1 x 50 w/bds to each round
Everybody goes the following, in groups of two...
125 for time- 100 swim IM, 25 kick free w/bds
MAX EFFORT here, get your time
Then, finish up with...
AMRAP:
75 kick max effort w/bds
Get out...
25 fast udk from a dive
Get time, can you be faster than your 125 time???
Warmdown a bit before you get out. Do an excellent job in school today & remember we only have this week and next before we move outside. Have a great day!
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