1:00 rest
GREAT JOB RACING AT THE AKRON MEET
With buoys (where noted):
2 x 300 @ :15 rest- go 100 drill/swim by 25's and 50 kick on back (2x)
2 x 300 @ :15 rest- go 50 swim/25 kick on back (4x), desc them 1-4
2 x 300 pull free w/shnorkel & buoy, choice equip- go 75 smooth/75 move (2x) @ :15 rest
Check HR/1:00 rest
Everybody together...
3 rounds of:
3 x 50 kick w/bds @ :55* desc 1-3 to WYC
2 x 25 @ :40- fast udk AFAYCG, then kick free on back w/arms UP to the end
1 x 50 kick fast for time @ 1:00
4 x 75** swim free desc @ 1:05 (#3 is @ :55)
1 x 75 kick IM w/bds, fast for time, get time
Check HR, then easy back to the starting end
*50's kick get :05 faster by round
**75's swim in Rd2 are IM (no free), except #3 is still free @ :55
18 x 50 in 3's as follows:
1-2, choice kick/free kick by 25's w/bds @ :50
#3- swim strong & even free br3 or 4/2 @ :40
Check HR/50 easy
1:00 rest
Partner-kick 25's as follows:
1-3, @ :45, fwd ss at midpool- race your partner here!
Whoever wins 2 of the 3 x 25's kick gets to pick what stroke for the following-
50 swim/kick* for time
* the person who picks the stroke goes from a push, but the other partner goes FAD (udk-kick)
Warmdown as needed before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. Be sure to think about your "best/least-best/differently or better" talk so you can use that to be better next weekend. Have a great day!
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