1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
5 FAST UDK'S OFF EACH WALL**5 FAST UDK'S OFF EACH WALL**5 FAST UDK'S OFF EACH WALL!!
3 x 200 @ :20 rest-
50 ra2 la2 free drill, 50 choice breaststroke drill, 100 kick on back- descend the 100 kick 1-3
Everybody together:
6 x 100 @ 1:50-
odds- 12 kicks & 3 strokes backstroke drill/swim backstroke by 50's
evens- by 50's, swim backstroke/breaststroke kick with boards- get time, descend 1-3
8 x 125 as follows:
odds- 100 swim free br 3, 25 swim breaststroke @ 1:50 (@ 2:00 if necessary)
evens- swim free br 3 @ 1:40
1:00 rest, check HR
With fins:
16 x 25 @ :40-
1-3, fly pull with free kick- arms straight on the recovery, head DOWN before your arms come around
#4- swim fly breathing every other stroke, build to FAST for the last 10 meters
1:00 rest, take fins off...
Until the end of workout:
50's @ 1:00-
#'s 1&2, swim 25 fly, 25 backstroke
#'s 3&4, kick descend 1-2 to all out smoking FAST
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the intrasquad meet this weekend. Have a great day!
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