1x 600- 300/200/100
1:00 rest
With shnorkels:
4 x 100 @ 1:45- go 50 ra2 la2 free drill/50 superhero kick
4 x 75 @ 1:10- go 50 fist free drill/25 swim free fast & long stroke
Check HR, then take shnorkel off
50 easy on your back
1:00 rest
3 total rounds of the following:
4x {1* x 25 kick fast for time w/boards- these are partner kick, all @ :50
{1 x 50 easy kick on back @ :50- focus on the udk's
*add 1 x 25 up to 4 x 25- all partner kick, all fast and always @ :50
After 50 on back in 4th round...
1 x 100 kick for time w/board @ 2:00- same stroke as 25's kick
1 x 150 swim free for time:
Rd1, desc 3 x 50 to what you can
Rd2, go 75 long & strong/75 add kick & go
Rd3, from a dive for time
1:00 rest between rounds
If there is time, we'll go some 25's with the fins before you get out.
Warmdown a bit before you go. Do an excellent job in school today, get excited to race this weekend at our MAKOS Qualifier. Have a great day!
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