1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
9 x 75 in sets of 3 as follows:
1- 25 kick on back (UDK!), 50 catchup free drill @ 1:10
2-50 kick on back (UDK!), 25 choice drill in primary stroke, NO FREE @ 1:20
3-75 in primary stroke (swim/kick/swim by 25's), get time on #3 & descend on #'s 6 &9
1:00 rest after #9
8 x 25 @ :40 sit & spin backstroke drill @ :40- 1/2 spin drill, 1/2 swim at same tempo
4 sets of:
3 x 50 kick IM order by 25's, @ :50- can be with boards, except no boards in 3rd set
2 x 100 kick FAST @ :10 rest- 1st 100 is choice, 2nd 100 is IM order by 25's with boards
:30 rest between sets, check HR
9 x 100 @ 1:20-
1 @ mile pace, 1 cruise; 2 @ mile pace, 1 cruise; 3 @ mile pace, 1 cruise
9 x 100 @ 1:30-
1 @ 1000 pace, 1 cruise; 2 @ 1000 pace, 1 cruise; 3 @ 1000 pace, 1 cruise
9 x 100 @ 1:40-
1 @ 500 pace, 1 cruise; 2 @ 500 pace, 1 cruise; 3 @ 500 pace, 1 cruise
1:00 rest, check HR
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job in school today- make sure you thank your parents for getting you to the pool this morning. Have a great day!
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