1:00 rest
With fins, 4 times through:
150 drill-kick on back-drill by 50's
:10 rest
50 swim (35m build)/fast udk (15m)
Go 2 rounds free, 2 rounds no free
Check HR after 4th round, then take fins off and continue right into...
1 x 600-
50 drill (35m)/swim (15m) build
50 kick on back- steasy effort/hold body line
Odd 100's free, even 100's no free
1:00 rest
With shnorkels (& buoy for 200 pull), 4 rounds-
4 x 50 swim smooth & long free @ :55* (*rd2 @ :50, rd4 @ :45), hold faster avg by rd
200 pull free, get time & desc by round
1:00 rest between rounds, check HR
With fins, finish up with 6* rounds-
3 x out & backs @ :50 (max effort udk to LG stand/fwd ss/kick fast on surface back to wall)
1 x 50 swim RACE @ 1:00, get time
No rest between rounds
*odd rounds 50 swim is free, even rounds swim no free
Warmdown a bit before you get out. Tomorrow we're back indoors at SV. Thank your parents for getting you to workout this morning & make the most of your time off today. Have a great day!
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