1:00 rest
2x:
200 @ 3:30- 25 drill/50 kick (udk's)/25 drill/75 kick (desc 25's 1-3)/25 skulling
2 x 100 @ 1:40- go swim/kick by 50's (same stroke as drilling above), desc 1-2
1st rd free, 2nd rd MRS (no free)
Check HR, then 1:00 rest
4 times through:
1 x 75 @ 1:10- go 25 dolph kick w/bds, 50 swim fast turn
3 x 50 as follows-
odds, swim/kick by 25's in MRS (no free) @ :50, desc 1-2
#2- swim strong/even free br3 or 4/2 @ :40
1 x 75 kick fast for time w/bds @ 2:00
No rest between rounds
Can change strokes for 50's sw/k in rds 3/4 (same stroke for both)
After 4th round...
150 drill/choice by 25's
1:00 rest
3 x 100 @ 1:30 swim free br3 or 4/2, desc 1-3 to 90% effort, get time
1:00 rest
Finish up with...
AMRAP-
1 x 200 swim/kick by 100's @ 3:30 as follows:
100 swim free- same 90% effort (and time) as 3rd 100 @ 1:30 above
100 kick free w/bds, desc 1-3 to max effort every 3rd rd
6 x 25 partner kick w/bds @ :40 (middle 2 x 25 kick on back w/explosive udk's)
1 x 50 kick w/bds @ 1:30 fast for time- goal is to be under :35 here!
No rest between rounds, check HR after each 50 blast kick
Warmdown a bit before you get out. Do an excellent job in school today and get start thinking about your events for the March meets. Have a great day!
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