1:00 rest
4 x 125 @ 2:00- 50 drill/25 fast udk/50 choice
6 x 75 @ 1:20, go swim-kick-swim faster by 25's (change stroke by 2's)
Check HR, then...
150 kick/choice by 25's
1:00 rest
4 times through:
100 swim/kick by 50's @ 1:40*, no free
125 swim free br3 or 4/2 @ 1:40* (75/50)
75 swim IM smooth & strong @ 1:20
6 x 25 kick fast @ :30 w/boards (#3-4 on back, go halfway udk)
Check HR after each round/:30 rest between rounds.
4 rounds:
4 x 50 swim strong/even free br3 or 4/2, #3 is @ :35
75 @ 1:20, go 25 kick wbds fast, 50 swim cruise
75 kick fast for time @ 1:20, get time then right into...
50 easy choice @ 1:00, then...
MYSTERY SET
(Mystery Set is some sort of broken kick, diff by round)
50 easy between rounds (300 easy pull choice equip after rd2)
Finish up with...
Work on starts/breaststroke pullouts
Warmdown as needed before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout this afternoon. Remember, tomorrow we are EARLY at Moon HS (2:45-5p). Have a great day!
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