1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is choice skulling, then drill/kick/drill ny 25's
1:00 rest
3 sets of:
1 x 100 catchup free drill @ 1:40- hands touch, head is still, let feet drive you
2 x 25 drill choice @ :40- different by round
6 x 50 IM order by 50's @ 1:00- 2 of each stroke, NO FREE (1st set go drill/kick by 25's; 2nd set go swim/kick by 25's @ :55; 3rd set go all kick @:50
1:00 rest- check HR
8 x 125 swim as follows:-
odds- 100 swim IM, then 25 kick on back; evens-
evens- 50 swim free br 3, 25 kick on back, 50 swim on free
Lane 2 go odds @ 1:50, evens @ 1:40; Lane 3 go @ 1:45 & 1:35
Check HR after #8
3 sets of:
6 x 75 swim free br 3 @ 1:10- desc 1-2's; 1st set is 50 free/25 swim in 4th best stroke; 2nd set is 50 free/25 kick on back; 3rd set is 50 free/25 swim in primary stroke
4 x 100 swim free br 3 @ mile pace1:30- good UDK's throughout (1k pace in 2nd set @ 1:40; 500 pace in 3rd set @ 1:50)
Check HR after last 100 in each set.
If there is time:
25 breast pull with dolphin kick @ :35
Do an excellent job in school today, get excited to race this weekend. Have a great day!
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