1 x 600- 300 swim freestyle, 200 reverse IM- each 50 is drill/kick on back by 25's, 100 kick choice
1:00 rest
CONGRATULATIONS to Janika, Rachel, Shelby, Jack & JP! Great job this weekend!
3 sets of:
3 x 50 catchup free drill/breast pull with free kick, by 25's @ 1:00
2 x 50 spin backstroke drill (1/2 spin, 1/2 swim regular- but with "spin drill" tempo) @ 1:00
1 x 25 kick FAST with boards @ :25 (this is 3 x 25 in 2nd set, and 5 x 25 in 3rd set- all kick @ :25)
100 easy choice skulling/breast kick on back by 25's
:30 rest between sets, check HR after 3rd set.
LONG SWIM-
3 times through:
100 swim backstroke
100 swim IM
100 kick FAST with boards- choice/free by 50's
300 swim freestyle- descend the 3 x 100 to something juicy in each round.
Check HR after 3rd time through.
Until 7:15 a.m., finish up with...
3 x 75 kick @ 1:20- odds are IM order by 25's, #2 is all free, desc 1-3 if you can
BROKEN 75 kick: different by round, either 3 x 25 @ :10 rest, or 50/25, or 25/50
Odd rounds are with a board, even rounds are on your back
:30 rest between sets.
100 easy drill before you get out. Do an excellent job in school today & get excited for your March meets. Have a great day!
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