1:00 rest
6 x 150 odds/evens as follows-
odds, drill-kick on back by 25's @ 2:45
evens, go 3 x 50 swim-kick on back by 25's @ :55 desc 1-3, same stroke as odd Can change stroke after every 2, but go 1-2 freestyle and 5-6 no freestyle
1:00 rest
With fins, 2x:
12 x 25*
breast pull free kick drill @ :35, #3-5-7 are fast udk on stomach
breast pull free kick drill @ :35, #3-5-7 are fast udk on stomach
3 x 50 kick on back @ :45 (or @ :50), desc 1-3
Check HR/sip water after each round
*use paddles for the 12 x 25 in Rd2 if you'd like
Finish up with...
AMRAP-
3 x 75 swim "slide IM" @ 1:15 (or @ 1:25), interval gets :05 faster by round
2 x 75 swim free br3 or 4/2 @ 1:05 (or @ 1:15), go 50/25 (#1) then 25/50 (#2)
Hop out for...
1 x 25 FAD, go max udk as far as you can then SYFO to the end
Check HR/sip water
:30 rest between rounds, but not more than that
If there is time...
Work on starts
Warmdown with a 150 drill/choice by 25's before you get out. Be sure to thank your parents for getting you to workout today and do an excellent job with your HW tonight. Have a great day!
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