1:00 rest
With fins, 2 rounds:
6 x 25-
odds, stroke drill @ :35
evens, fast udk @ :30-
#2, go 10y max/15y moderate
#4, go 15y max/10y moderate
#6, all max effort
2 x 75 @ 1:20-
25 drill
25 swim build to race pace turn
25, blast 15y off turn, then 10y smooth (hold speed)
1st round free/2nd round no free
Finish up with...
AMRAP-
3 x "Turn around" 50's as follows:
max kick w/bds to 12.5 yards
put bd aside/2 fwd ss
swim back to start end (build into turn)
max effort sprint off turn back to midpool
2 fwd ss, then grab boards
kick max back to the start end
After #3...
1 x 25 udk on stomach (one breath only)
Get up for...
1 x 25 race from a dive, same stroke as 3 x "turn around 50's"
Warmdown a bit before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
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