1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
6 x 25 kick on back @ :35
odds- halfway with UDK, then choice kick to the end
evens- 5 FAST UDK's to the breakout, then kick FAST to the far flags
4 x 50 @ 1:00- catchup free drill, choice drill NO FREE
2 x 125 @ 2:20- 75 drill/swim/drill by 25's in primary stroke, 50 kick FAST on back
6 x 75 @ 1:20 - odds are kick on back, evens are IM
drill (by 25's)- NO FREE
No rest between sets.
18 x 50 kick in 4 sets of 6 as follows:
1&2- kick choice on back @ :55
#3- kick choice w/boards @ :45
4&5- kick IM order by 25's with boards @ :55- build each 25 to FAST
#6- kick primary stroke FAST @ :40
1:00 rest after #24, check HR
Finish up with 3 sets of:...
4 x 100 swim at freestyle pace @ 1:40 (then 1:50, then 2:00 for 2nd & 3rd sets):
1 x 150 swim free desc 1-3; start with a solid 75-80% effort, then the 150 gets faster from there
:30 rest between sets.
Do an excellent job with your HW tonight & get excited for your March meets. Have a great day!
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