1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
With fins:
6 x 75 @ 1:25
50 2 dolphin kicks 1 pull breaststroke, 25 kick FAST on back (UDK to halfway!)
Take fins off...
9 x 50 swim @ :50- 2 breast/free by 25's, 1 all swim breaststroke (Lanes 1 &2, go @ :55)
1:00 rest
3 sets of:
6 x 100-
odds- kick with boards @ 1:40- your choice kick, but last 25 is breaststroke; make the interval
evens- swim IM @ 1:30
*Lanes 1&2, go odd 100's 75 swim free, 25 kick on back; even 100's 25 swim fly, 75 swim free br 3
1 x 600 swim free br 3- get time, descend 1-3 to all out FAST (Lanes 1&2 go 450 swim free, desc 1-3)
:30 rest between sets, check HR
After 3rd set...
1 x 200 kick on back FAST (5 FAST UDK!)/choice skulling by 25's
1:00 rest
TEST SET:
8 x 50 kick with boards FAST FOR TIME @ 1:00
Check HR, then 100 easy drill
1:00 rest
MYSTERY SET!
(Guess it, and you don't have to do it)
100 easy drill before you get out. Do an excellent job with your HW & drylands today; offer to help your parents around the house this weekend. Have a great day!
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