1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 catchup free, 25 choice drill in 4th best stroke NO FREE
4 x 75 @ 1:30- 25 breast kick on back, 25 choice drill in primary stroke, 25 swim build to FAST in primary stroke (NO FREE for primary stroke)
8 x 25 kick on back @ :40- 12 yards FAST UDK, then easy choice to the end
1:00 rest, check HR
3 sets of:
8 x 25 kick on back (5 FAST UDK!) odds @ :40, evens @ :20 (2nd set go with boards)
2 x 200 kick descend 1-2 to FAST (1st 200 on back, 2nd with boards) @ 3:45
No rest between sets, check HR after each set.
After 3rd round, 100 easy drill/breast kick on back, then...
BROKEN 200 KICK: 2 x 25/2 x 50/2 x 25- all @ :10 rest
1:00 rest, check HR
With fins, all @ 1:30 (@ 1:40 in last 2 rounds if earned in the first three sets)
4 x 75 swim desc 1-3/hold for #4
5 x 75 swim desc 1-3/hold for 4 & 5
6 x 75 swim desc 1-3/hold for 4, 5 & 6
5 x 75 swim desc 1-3/hold for 4 & 5
4 x 75 swim desc 1-3/hold for #4
Finish up with (until 7:15 a.m.)...
1 x 300 drill/skulling by 25's @ 5:00
1 x 300 swim free br 3 @ 3:40
1 x 300- breast kick on back/skulling by 25's @ 5:00
1 x 300 swim free br 3 @ 3:30
1 x 300 @ 5:00 drill/swim by 25's- 1st 100 in primary stroke NO FREE, 2nd 100 in 4th best stroke
1 x 300 swim free br 3 @ 3:20!!!
100 easy drill before you get out. Do an excellent job in school today & get excited for the meet next weekend. Have a great day!
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