1 x 600- 300 swim freestyle, 300 reverse IM- choice, mix it up
1:00 rest
3 x 200 @ :10 rest, 100 drill/swim by 25's, 50 kick neg split, 50 choice skulling
3 sets of:
1 x 150 swim free br 3 @ 1:50 (or @ 2:10)
3 x 25 @ :35, 15 swim FAST, 10 drill
7 x 50 @ :50- odds are swim/kick by 25's, evens are all kick on back (UDK!); 2nd set @ :45, last set @ :40
No rest between sets, check HR after 3rd set
1 x 400- 75 drill/swim/drill, last 25 in each 100 is FAD swim, build to FAST
1:00 rest
4 sets of:
3* x 75 swim descend 1-3 to all out giddyup FAST (AOGF)!
2 x 50 drill @ 1:00
*4 x 75 @ 1:40 in 2nd set (desc 1-3, hold for 4); 5 x 75 in 3rd set (desc 1-3, hold for 4 & 5) @ 1:50; 6 x 75 in 4th set @ 2:00, desc 1-3, hold for 4, 5 & 6.
150 easy drill/kick by 25's before you get out. Do an excellent job in school today & get excited for the meet next weekend. Tomorrow at 8 a.m., last Test Set of the SCY season. Have a great weekend!
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