1:00 rest
After your warmup (20 minutes of drilling & kicking, maybe some skulling)...
2* times through:
2 x 100 @ :15 rest- 50 drill, 50 kick on back- focus on small fast udk's to 10y
2 x 75 @ :15 rest- 25 kick w/boards, 50 swim (same stroke as 100's above), desc 1-2
4 x 50+ swim strong & even freestyle br3 or 4/2 @ :10 rest
Check HR then out & back easy between rounds
*go free for 100's/75;s in 1st round, then go MRS (no free in 2nd round)
+4 x 50 in 2nd round are swim IM order by 25's (include free), work on turns & udks off the turn
1:00 rest between rounds
3 rounds of:
3 x 100 @ :15 rest- 25 dolph kick w/boards, 50 swim backstroke, 25 breast kick w/boards desc 1-3
2 x 100 @ :15 rest- 50 kick free w/boards, 50 swim breast/free by 25's, desc 1-2
1 x 100 kick fast for time w/boards- go free kick, IM kick, MRS (no free) by round- get time if possible
Check HR then 50 easy between rounds
Warmdown a bit before you get out. Enjoy your last weekend off before school starts, make sure you're ready to go on Monday. Have a great day!
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