1:00 rest
1 x 150- go drill/kick by 25's
4 x 25 kick w/bds @ :30 desc 1-2's to fast
1 x 150- go drill/swim by 25's
6 x 25 kick on back @ :35, max effort udk to halfway, then moderate to the end
1 x 150- go swim/kick by 25's, build the swim to race pace turn
8 x 25 kick w/boards @ :40, go dolph kick (1-3) and choice (#4), all fast
Check HR/1:00 rest
5 times through:
250 pull free w/choice equip (no shnorkel)
br odd 50's 3/even 50's 5*(even 50's goes up by 2 each round, so rd4 is br3/11, etc...)
5 x 75 various IM (diff by round) @ 1:15
1 x 25 fly swim from a dive, breakout strong & build speed into the touch
Check HR, then out&back easy between rounds
At 7:30p...
Work on starts & breakouts, then 150 easy choice/kick by 25's
Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. Tomorrow we're back at MOON, then Friday we're OFF for the banquet. Have a great day!
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