1:00 rest
We'll start today working on our UDK's, specifically on how you breakout
With fins,
Work on the "range" of your udk
6 w/big range (slow kick, you'll breakout going upwards)
6 w/medium range (a bit quicker, breakout won't be as "up")
6 w/small range- this is a tight fast kick, keep your head down and breakout going forward
Try on your side and then on your back, then take off fins & get right into...
1 x 300, kick-drill-swim by 25's, focus on the way you come off the wall/udk's/breakout
1:00 rest
2 rounds of:
2 x 100* @ 2:00-
25 dolph kick build/50 drill/25 breast kick build
*don't rush the drill, kick is with boards
3 x 50 swim strong & even free br3 or 4/2 @ :45
3 x 100 swim @ 1:40, 25 fly build/75 choice
4 x 50 swim free as above, faster avg than 3 x 50
3 x 100 swim @ 1:40, 25 back build/75 choice
5 x 50 swim free as above, faster avg than 4 x 50
3 x 100 swim @ 1:40, 25 breast build/75 choice
6 x 50 swim free as above, fastest avg of the set
Check HR, then out & back easy
1:00 rest
Warmdown a 250 before you get out (choice/drill by 25's).
Enjoy your time off today, be sure to thank your parents for getting you to workout this morning- offer to help around the house today in return. Tomorrow we're out at Alameda to finish the week, it might be cool & rainy, be ready. Have a great day!
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