1:00 rest
W/boards & shnorkels...
6 x 75 @ 1:20- 25 dolph kick w/bds, 50 catchup free drill
9 x 150 in 3 sets of 3 as follows:
1-2, 100 swim free, 50 kick w/bds desc 1-2 to what you can @ 2:30; #2 needs to be legit
#3- 3 x 50 kick max effort w/bds @ 1:00*
*in rd2 go 3 x 50 @ :10 rest; in rd3 go 3 x 50 tombstone kick @ 1:10
Check HR after each round, then :30 extra rest
5 rounds of:
3 x 50 @ 1:00* as follows:
1- swim/kick with boards by 25's
2- kick with boards/swim by 25's
3- swim/kick with boards by 25's
1 x 25 fast udk on stomach @ :30- max effort here!
1 x 50 kick max effort with boards @ 2:00
No additional rest between rounds
Check HR after each 50 kick
*interval on the 3 x 50 gets :05 faster by round, except 4th rd all 3 x 50 @ 1:00 again; 5th rd @ :45
Warmdown a bit before you get out. Do an excellent job in school today & get excited to A) race this weekend; and B) move outside next Monday (day after the meet). Make sure you've asked your parents to "commit" you for the WVU meet in May. Have a great day!
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