1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
8 x 25 @ :35- fly pull with free kick
4 x 100 @ 1:45- 25 swim fly build to FAST, 50 swim free br 5, 25 kick FAST free on back- from a dive!
1:00 rest, check HR
All one set...
2 x 150 swim free with shnorkel @ 2:10- descend 1-2 to what you can
5 x 50 swim free/NO FREE by 25's @ :50
2 x 100 kick on belly with shnorkel, desc 1-2 to something juicy @ 1:50
5 x 50 swim/kick on back by 25's @ :50
2 x 150 swim IM (50 of each stroke) desc 1-2 to FAST @ 2:10
5 x 50 kick choice with boards @ :50- hustle here!
12 x 100 kick as follows:
odds- straight kick on back (UDK!) @ 1:45
:15 extra rest
evens- BROKEN, different from round to round, @ 2:45
Until 7:15 a.m., finish up with...
300's swim descend 1-3's @ 4:30 (2nd set of 3 is backstroke)
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Have a great day!
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