1 x 600- 300 swim freestyle, 3300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
6 x 25 @ :40- breast pull with free kick- be flat at the end of each stroke, keep hands out in front
4 x 75 @ 1:30- 50 3 kicks 1 pull breaststroke drill, 25 fly kick on side (face the deep end wall)
6 x 50 swim breaststroke (build to FAST), kick free on back @ :55
8 x 75 as follows:
odds- 25 swim back, 50 swim breaststroke neg split- big kick on last 25, @ 1:25
evens- 50 swim backstroke (tempo), 25 swim FAST breaststroke, @ 1:15
:30 rest, check HR, then get right into...
4 x rounds of:
6 x 1/2 pool sprints- kick with boards; odds are breaststroke kick, evens are choice kick (middle 2 on back) @ :30
1 x 100 kick FAST for time with boards @ 2:00- 3rd round on back; keep track of times for 400 yard total
1:00 rest
With fins:
15 x 75 descend 1-3 @ 1:40 as follows:
1-3, swim free
4-6, swim IM (NO FREE, dolph kick on breast)
7-9, swim free
10-12, swim choice
13-15, kick on back
#3 in each round should be juicy FAST!
1:00 rest, take off fins
100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Thanks your parents for getting you here tonight & have a great day!
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