1 x 600- 300 swim relaxed freestyle/300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
GOOD UDK TODAY!
4 x 50 @ 1:10- 25 ra2 la2 free drill, 25 choice (different) free drill
3 x 100 @ 2:00- 25 swim free br 3, 25 fist drill br 3; 25 choice kick build to FAST, 25 double arm back drill
4 x 50 @ 1:10- 25 swim free br 3, 25 catch up free drill with BIG KICK
1 x 600 swim free with shnorkels- 100 swim neg split/50 choice free drill
1:00 rest
8 x 50 @ 1:10 in primary stroke:
odds- drill/swim by 25's
evens- kick/drill by 25's
1:00 rest
LONG SWIM-
One time through:
600- 50 swim free, 50 swim (build)/build by 25's in primary stroke (NO FREE)
300- swim/kick on back by 50's, all freestyle
300 IM (NO FREE), desc the 2 x 150's to what you can
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual
100 easy drill before you get out. Do some reading today & thank your parents for getting you to the pool this morning. Drink lots of water today & get excited for the meet. Have a great day!
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