1:00 rest
2 rounds of:
5 x 100 @ 1:40, odds are drill/kick on back by 50's; evens are sw build/50k on back/sw FAD
5 x 75 @ 1:20- go sw/k/sw by 25's, desc 1-5 to what you can
5 x 25 @ :40-
#1, 20y sw/5y udk
#2, 15y sw/10y udk
#3, 10y sw/15y udk
#4, 5y skulling/20y udk
#5, all udk FAD
Go 1st round free, 2nd round no free (only one stroke in 2nd rd)
Check HR after 2nd rd, then...
150 drill/skulling by 25's
1:00 rest
6 times through:
75 @ 1:20, go 25kick wbds/50 sw fast turn
75 @ 1:20, go 25kick wbds 25kick on back/25 sw fast finish
75 @ 1:20, all kick fast for time w/bds- get time, make avg
1 x 100 sw/kick w/bds by 50's @ 2:00- get time, desc 1-3 to max effort
No rest between rounds
Go rds 1-3 in MRS (no free), rds 4-6 choice (only one stroke)
After 6th round...
6 x 50 @ :55- go catchup free drill with overkick/choice by 25's (figure your 75k avg time)
:30 rest
MYSTERY SET
150 kick for time w/boards- trying to be within :05 of your avg 75 kick time (x2)
Warmdown a bit before you get out. Do an excellent job in school today, regular schedule all week. Have a great day!
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