1:00 rest
3 rounds of:
2 x 75 kick-drill-kick faster by 25's @ 1:20
2 x 50 kick choice/fast udk on stomach by 25's @ 1:00
4 x 25 partner kick w/bds @ :40- these are RACE!
1 x 150 swim free br3 or 4/2 @ 2:30-
by round, go desc 50's 1-3/75 strong&even then 75 add kick/for time
1 x 100 kick fast for time with boards
by round, go 100 straight/2 x 50 @ :10 rest/25 kick fast-:10r-75 kick fast
Check HR, then out & back easy @ 1:30
No additional rest between rounds
After 3rd round...
8 x 50 swim IM order by 25's @ :55- all fast at the turn end of the pool (SrP @ 1:00)
Check HR, then 1:00 rest
4 times through:
(note the fast 50's get :05 faster by round; the easy 50's are always @ 1:15)
1 x 50 kick fast w/bds @ 1:05 (SrP @ 1:10)
1 x 50 easy kick on back @ 1:15- focus on fast udk's
2 x 50 kick fast w/bds @ 1:05 (SrP @ 1:10)
1 x 50 easy kick on back @ 1:15- fast udk's
3 x 50 kick fast w/bds @ 1:05 (SrP @ 1:10)
1 x 50 easy kick on back @ 1:15- fast udk's
No rest between rounds
Sr Blue-
2nd rd @ 1:00/3rd rd @ :55/4th rd @ :50
Sr Prep-
2nd rd @ 1:05/3rd rd @ 1:00/4th rd @ :55
After 4th round, 100 easy choice then finish up with...
50 kick w/bds- race it up here, everybody goes at the same time
(NASCAR style, triple wide in the lane!)
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race the 400 IM next weekend. Have a great day!
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