1 x 600- 300 swim relaxed freestyle/300 reverse IM- each 150 is drill/kick by 25's
1:00 rest
Again with the GOOD UDK off each wall
2 sets of:
1 x 150- 50 ra2 la2 free drill, 100 drill/swim by 50's, @ 3:00
3 x 50- swim (same stroke as the last 100 of the 150 above) build to FAST/drill by 25's @ 1:10
1 x 150- as above, @ 3:00
5 x 50 @ 1:10- swim/kick by 25's @ 1:10- except #3 is all swim @ 1:00
1 x 300- 25 choice swim good DPS, 25 choice skulling
1:00 rest
2 sets of:
4 x 50 swim easy freestyle @ :55- only thing is, GOOD UDK OFF EACH WALL!
6 x 1/2 pool sprints @ :30- really work the turnover here!
From mid-pool, finish up with:
8 x turns from, the end of the lanelines to the wall & back.
Good luck to everybody at the meet- represent the club well!. For anybody NOT in the meet this weekend, there will be regular workout here at Sugarland. Have a great day!
For Anybody NOT IN THE JO Meet this weekend, continue right into...
3 x 300 swim free br 3 @ 5:30, descend 1-3 to something juicy!
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