1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 50 @ 1:00- catchup free drill, 2 kicks 1 pull breaststroke drill, by 25's
With fins:
6 x 25 breast pull with 2 dolphin kicks @ :35
9 x 75 @ 1:30 breast pull with dolphin kick, desc 1-3, with FLIPTURNS
1:00 rest, take off fins, then...
12 x 25 as follows- odd 25's are 15 yards swim FAST & 10 yards drill; even 25's are swim build to FAST
:10 kick FAST free on back at wall, then 25 swim breaststroke @ 1:00
Check HR
4 sets of:
5 x 25's kick- odds @ :25, evens @ :40; odds are free, evens are 1/2 breast 1/2 choice, all FAST
1 x 50 kick FAST on back @ 1:00
5 x 25 kick- odds are kick 1/2 breast 1/2 choice with forward somersault at midpool, @ :40; evens are free @ :20
1 x 50 kick FAST with boards @ 1:00- leave boards at flags, swim in & do flip turn & pick up board at flags
No rest between sets.
Until 7:15, finish up with...
2 x 100 swim free br 3 @ 1:25- last 25 is swim NO FREE
1 x 150 swim free br 3 @ 1:55- good UDK, neg split
2 x 125 swim IM- last 25 is kick free on back @ 1:55
1 x 175 swim free br 3 @ 2:15
:30 rest after 1st &3rd sets, check HR
100 easy drill before you get out. Do an excellent job in school today & get excited for your March meet. Have a great day!
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