With fins,
PW's group- half pool out & backs @ :40
EC's group-
12 x 25 fly drill @ :40 in sets of 4:
1-2, fly pull free kick drill
#3- swim fly fast
#4- fast udk on stomach
Take off fins, 150 drill/skull by 25's
1:00 rest
Everybody together:
10 x 200 as follows-
odds, all kick @ 3:30
evens, pull w/shnorkel & choice equipment (paddles & bands are your choice)
#1- 50 kick fast for time w/boards, 150 kick easy (but make interval); 150 easy can be on back
#3- 100 kick fast for time w/boards, 100 kick easy; 100 easy can be on back
#5- 150 kick fast for time w/boards, 50 kick easy (can be on back)
#7- BROKEN 200 kick w/boards: 4 x 50 @ :10 rest, get time
#9- 1 x 175 kick w/boards, RACE for time- goal is to be faster than what you went on the Broken 200
Warmdown a bit before you get out. Be sure to take everything with you (the pool is open to members this weekend, your stuff won't be here on Monday if you leave it here today). TAKE THE 3 SHALLOW SIDE LANELINES OUT BEFORE YOU LEAVE. No workouts this weekend; my groups have their meetings this weekend (and SWAG PICKUP) at Lee-Graham tomorrow. Lastly, watch your email (today) for the workout schedule for each group for the next few weeks. Back here on Monday with our regular schedule. Have a great day!
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