Be sure to thank a veteran today for their service to our country
Good job racing in the meet this weekend (to those of you who raced)
Back to work Monday...
1 x 600- 300/200/100
1:00 rest
With fins, 3 times through:
3 x 50 drill/dolphin kick on side by 25's @ :55 (SrP @ 1:00)
1 x 75 kick on back @ :45- you'll have to hustle here (SrP @ 1:00)
1 x 25 kick on back w/arms pointed UP towards ceiling @ 1:00
No rest between rounds
Go free/no free/choice (only one stroke) by round
Take fins off after 3rd round & get right into...
150 kick/skulling by 25's
1:00 rest
3 rounds of:
2 x 25 kick fast w/boards @ :40- go free kick/fwd ss @ midpool/dolph kick to the end
1 x 50 swim freestyle br3 or 4/2 @ :40- giddyup the kick to make the interval
2 x 25 kick w/boards- as above, but now @ :30
1 x 100 swim/kick w/boards by 50's NO FREE @ 2:30, get time
Check HR after 3rd round then 50 easy
Finish up with...
AMRAP-
3 x 50 kick w/boards hold BEST AVG @ 1:05* (SrP @ 1:10)
1 x 75 swim free br3 or 4/2 @ 1:05* (SrP @ 1:10)- go 50 smooth & long, last 25 add kick
Hop right out after the 75 free for...
1 x 25 FAST udk on stomach @ 1:00
BROKEN 50 kick w/boards: 2 x 25 @ :10 rest, get time (all @ 1:30)
Check HR then halfway out & back easy @ 1:00
3 x 100 kick w/boards desc 1-3 to max effort @ 1:45 (SrP @ 2:00)
Check HR, then 50 easy between rounds
Warmdown a bit before you get out. Enjoy your time off today and be sure to thank a veteran today. Regular schedule all week, then Swim & Rock next weekend. Have a great day!
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