1:00 rest
1 x 300- 25 choice skulling- mix it up; then 75 drill/drill/swim by 25's- leap out for last 25 swim, FAD
2 sets of 9 x 25:
1st set of 9: 2 drill @ :35, 1 kick with boards @ :25; drill is choice, but same stroke throughout
2nd set of 9: 1 swim 15 FAST/10 drill @ :35, then 2 kick FAST on back @ :25
:29 rest, check HR
29 x 100 swim IM @ 1:40, except:
#2- swim free br 3 @ 1:20- hustle here!
#9- 50 swim breast, 50 kick breast
#11-20, odds are swim/kick breaststroke by 50's, even are swim/kick NO FREE
#21 through 29- odds are kick on back (UDK!); evens are swim IM
1:00 rest, check HR
Until 6:00 p.m., finish up with "out & back's," go 4 free, 4 NO FREE (swim out to midpool, flip turn onto back & kick back- @ :45
Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!
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