1:00 rest
4 x 125 @ 2:10- 50 ra2 la2 free drill (keep head still, don't rush strokes), 75 dr-k-dr no free
5 x 100 @ 1:50- 25 kick w/bds, 50 swim (same stroke as 75 above), 25 kick w/bds fast; desc 1-5
1:00 rest, check HR
With fins, review fly drilling-
*lift & drop your chin at the front of the stroke (as you start to pull)
*exhale when your face is in the h20, inhale when you lift chin
*get head down before your hands come around to the front
* as your hands get in the water (out front) press shoulders & chest forward & down, hips come up
20 x 25 various fly drilling @ :45 (1st 8 x 25 will be fly pull free kick drill)
After #20, take fins off and get right into 150 drill choice fly/kick on back by 25's
1:00 rest
Unti 6:28a...
AMRAP-
2 x 50 swim fly/free by 25's @ :55 (@ 1:00 if needed)
1 x 50 swim/kick fly (by 25's), this should be fast, @ 1:10
1 x 100 swim long & strong freestyle br3 or 4/2 @ 1:45- get time, get faster from round to round
1:00 rest after every 3rd round, otherwise no rest between rounds
Warmdown a bit at 6:28a before you get out. Do an excellent job in school today & be grateful to have workouts indoors this week. Have a great day!
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