1:00 rest
6 x 75 @ 1:20-
1-3, 25 kick on back, 50 ra2 la2 free drill
4-6, 25 dolph kick w/boards, 50 choice drill no free
8 x 50 swim-
1-4, strong & even free br3 or 4/2 @ :50
5-8, IM order by 25's @ :55- fast turns throughout
Check HR, then 50 easy
1:00 rest
8 x 50 kick @ 1:05-
odds, fast w/boards
evens, on back focus on fast udk's
1 x 150 swim free br3 or 4/2- go 75 smooth & long then 75 add big kick- get time
Check HR then 50 easy
1:00 rest
8 x 50 kick @ 1:10-
1-2, fast w/boards
#3/6, on back focus on fast udk's
1 x 150 swim free br3 or 4/2- as above, get time- should be faster than 1st 150
Check HR then 50 easy
1:00 rest
8 x 50 kick @ 1:15-
1/2/3 are fast w/bds
#4- on back, focus on fast udk's
1 x 150 swim free br3 or 4/2- as above, get time- should be faster than previous 150
Check HR then 50 easy
1:00 rest
8 x 50 kick @ 1:20-
all max effort with boards!
(went 50 easy on back after #4 & #8)
1 x 150 swim free fast for time-
*will go in 2 groups, :10 apart
*take a chance and bust out a big swim here!
Check HR
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our last week outside. Have a great day!
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