1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
2 x 200 @ :10 rest- 50 catchup free drill, 25 choice drill NO FREE, 25 choice skulling
With fins, 4 sets of:
3 x 25 fly drill @ :35
2 x 25 swim fly @ :35 (1st is 15sw FAST/10 drill; 2nd is FAD, all FAST)
1 x 25 fly kick on back FAST @ :20
1:00 rest after 4th set, check HR
All 50's @ :50...except last round @ :45
3 x 50 swim fly/free br 3/2 x 50 swim back/breast/1 x 50 kick on back (5 FAST UDK's!)
3 x 50 swim back/breast/2 x 50 kick on back (5 FAST UDK's!)/1 x 50 swim fly/free br 3
3 x 50 kick on back (5 FAST UDK's!)/2 x 50 swim fly/free br 3/1 x 50 swim back/breast
3 x 50 swim fly/free br 3/2 x 50 swim back/breast/1 x 50 kick on back (5 FAST UDK's!)
1:00 rest, check HR
LONG SWIM-
One time through:
25 swim fly/50 swim back/75 swim breaststroke/150 swim free br 3/5/3 by 50's
50 swim fly-back-breast/150 kick with boards IM order by 50's
75 swim fly/50 swim back/25 swim breaststroke/150 swim free br 3/5/3 by 50's
300 IM- 3 x 100's IM, desc 1-3, 300 in primary stroke swim/kick on back by 50's- desc the 100's 1-3
1:00 rest, check HR
Until 7:15 a.m., finish up with cycles of 6 x 50's @ 1:00
2 x 50 drill in primary stroke @ 1:00
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00
You can go free every third round.
100 easy drill before you get out. Do an excellent job in school today, get excited for the meet this weekend. Have a great day!
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