1:00 rest
We're going to keep it moving this morning...
With fins:
12 x 50 drill, drill/kick, then all kick (by 4's)
Take fins off...
1 x 100 drill/kick/drill/skulling by 25's
1:00 rest
9 x 150 @ 2:10/2:30 (odds & evens)-
odds, swim free br3 or 4/2; go 75 long & strong/50 add kick/25 max effort; get time, be consistent
evens-
#2&4, 50 swim main race stroke (MRS), 25 kick; then same 50 sw/25 k but faster
#6&8, swim IM (2 x 75, no free)- 2nd 75 faster than the 1st 75
Check HR after #9
1:00 rest
With boards, finish up with...
1 x 50 kick fast for time with boards @ 1:05
1 x 50 kick on back moderate, focus on udk's @ 1:05
2 x 50 kick fast w/bds @ 1:05
1 x 50 kick on back @ 1:05
3 x 50 kick fast w/bds @ 1:05
1 x 50 kick on back @ 1:05
2 x 50 kick fast w/bds @ 1:05
1 x 50 kick on back @ 1:05
:15 extra rest...
1 x 50 kick fast for time w/bds
Check HR, then warmdown an easy 100
We can leave the lanelines in today. Hustle out of here & don't keep your families waiting. Tomorrow (and the rest of the week) will be warmer. Do an excellent job in school today & stay warm. Have a great day!
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