1:00 rest
With fins, 4 rounds:
2 x out & backs @ :45 (udk/fwd ss/kick on back arms pointed UP)
2 x 50 drill @ 1:00
No rest between rounds
Drill in rds 1&2 is free; in rds 3&4 is MRS (no free)
Fins off/1:00 rest
Swim down from the meet:
All @ 2:00 rest-
12 min swim
10 min pull (can go 200 w/paddles then 200 w/out paddles if you'd like)
8 min kick (go 100 on back/50 wbds
Anybody who raced this past weekend: best/least-best/differently or better talk
Everybody else:
AMRAP-
All partner-style...
50 kick with boards @ 1:30- 25m dolph kick (fast/easy)/fwd ss/25m breast kick (easy/fast)
Get out
Out & back from a dive- fast udk to 25m/backwards ss/swim back to wall max effort (race!) @ 1:30
50 kick free w/bds max effort @ 1:30- straight race, yo!
Race your partner throughout & be explosive with your UDK's.
Warmdown a bit at 6:30a & then hop out. Do an excellent job in school today & be sure to remind your parents about LC-2 on Sunday, June 29 (at Franconia). Have a great day!
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