1:00 rest
3 x 150 @ 2:45-
125, drill (perfect)/swim build by 25's
last 25, choice skulling
Check HR, then...
3 rounds:
4 x 50 drill/kick build on back by 25's (4 fast udk's off wall), all @ 1:00
2 x 75 @ 1:20- 50 swim (smooth/add kick by 25's), last 25 kick w/bds, desc 1-2
6 x 25 partner kick w/bds @ :50 (middle 2 x 25 on back, still partner style)-
go 12y fast dolph* kick/fwd ss/12y fast free kick) (*breast kick on 2nd rd)
1 x 150 kick w/bds-
rd1, go fast easy by 25's
rd2, go 50 fast/25 easy
rd3, max effort/get time- giddyup here
Check HR after each round, then out & back easy (only to halfway)
Finish up with:
AMRAP-
2 x 50 swim IM order by 25's @ :55, fast turns each time (no free)
1 x 50 swim free br3 or 4/2, go smooth/big fat juicy kick by 25's, all @ :55*
*gets :05 faster by round, how low can you go?!?
Warmdown a bit before you get out (approx 350 yds). Do an excellent job with your HW tonight, be thinking about your SCY goals for the upcoming year. Have a great day!
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