1:00 rest
With shnorkels & boards, 3 rounds:
2 x 50 ra2 la2 free drill @ 1:05
:10 rest after #2, get boards
4 x 100 kick or swim by 100's-
odds, kick w/shnorkels & boards @ 2:00, desc 1-2
evens, swim free w/shnorkels @ 1:30- go smooth & long/add kick by 50's
No rest between rounds
Drill in 3rd round is choice free drill
Check HR after each rd; out & back easy after 3rd rd
1:00 rest
3 times through:
4* x 50 kick fast w/bds @ 1:10 (2nd rd, these are on back)
*3rd 50 is always out & back @ :50, go swim/fwd ss/fast udk
1 x 150 swim back/free/back faster by 50's @ 2:40 (middle rd go free/back/free faster by 50's)
1 x 100 kick fast for time w/boards (2nd round is kick on back), get time
Check HR, then out & back easy choice
1:00 rest between rounds
If there is time, finish up with...
50's kick partner style w/boards @ 1:30
Go 2 x 50 fast (race your partner)/1 x 50 easy out & back (no board)
Warmdown a bit before you get out. Do an excellent job in school today & remind your parents about A) schedule change next Monday, June 16 (6-7:45a) and B) LC-2 on Sunday, June 29.
Have a great day!
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