1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 100- 50 ra2 la2 free drill, 50 choice drill NO FREE @ 1:45
6 x 75 @ 1:30- 25 breast kick on back, 50 drill/swim in 4th best stroke
6 x 50 @ 1:00- 25 breast pull with free kick, 25 choice drill in fourth best stroke (NO FREE)
With shnorkel...
1 x 600 swim freestyle- 150 swim free (100 cruise, 50 strong), then 50
kick choice with boards- 3x through, descend your time for the 200 from
1-3
1:00 rest, check HR
4 sets of:
2 x 75 @ 1:20- swim free br 3/5/3 by 25's & descend 1-2; #2 should be at least 90% effort
2 x 50 swim/kick on back FAST in primary stroke (NO FREE) @ :10 rest (Entire Broken 100 @ 3:00)
No rest between sets.
With fins, 4 sets of (odd sets are free, even sets are NO FREE):
4 x 25 @ :45- odds are 15 yards swim FAST/10 yards drill; evens are all swim build to FAST
1 x 50 swim all out FAST @ 1:00
If there is time, work on turns from mid-pool (go 2 free, 2 NO FREE)
100 easy drill before you get out. Do an excellent job in school today and get excited for your March meets! Have a great day!
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