1 x 600- 300 swim freestyle/300 reverse IM- each 50 is drill/swim by 25's
1:00 rest, get fins
***CONGRATS TO BIG JOHN FOR WINNING HIS AGE GROUP (2nd OVERALL) AT HIS OPEN WATER 4K in NC THIS PAST WEEKEND!!*** Great job, John!
With fins, fly drilling:
6 x 50 @ 1:10- 25 dolphin kick with arms at side, then 25 3 kicks 1 pull fly
4 x 50 @ 1:10- fly pull with free kick
Take fins off...
1 x 300 - 25 choice skulling, 25 choice fly drill
1:00 rest
9 x 50 as follows:
1-3, 20M swim fly, 30M swim free br 3 @ :55
4-6, 30M swim fly, 20M swim free br 5 @ :55
7-9 swim fly br 1/1 @ 1:10- desc 1-3 to what you can
1:00 rest, check HR
3 sets of:
3 x 150* swim 100 free br 3/5, then 50 swim backstroke @ 2:15
1 x 450 swim free br 3 @ 6:00, get time, descend 1-3
*in 2nd set, last 50 is in primary stroke (NO FREE); in 3rd set, last 50 is choice NO FREE
Finish up with...
"Out & backs" @ 1:00- swim FAST to the LG stand, 2 somersaults, 4 streamlined blastoffs from the bottom of the pool, then kick on back into the wall FAST
100 easy drill before you help take out the lanelines. Change quickly for drylands & be sure to help around the house today (nobody likes a freeloader). Have a great day!
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