1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/fly pull with free kick
1:00 rest
2 x 125 @ 2:15- 50 ra2 la2 free drill, 75 drill/swim/drill by 25's in 4th best stroke, NO FREE
4 x 100 @ 1:45- 50 choice drill in primary stroke NO FREE, 50 kick with boards easy/FAST by 25's
8 x 50 as follows:
odds- swim/kick by 25's in primary stroke NO FREE @ :50
evens- swim free/NO FREE by 25's @ :40
1:00 rest, check HR
18 x 75 kick as follows:
1&2- on back (5 FAST UDK's!) desc 1-2 to something juicy @ 1:30
#3- with boards FAST @ 1:15
3 sets of:
3 x 100 swim IM, last 25 kick free on back, desc 1-3 to what you can @ 1:30
2 x 100 swim/kick with boards (by 50's) in primary stroke NO FREE, desc 1-2 @ 1:45
1 x 100 swim free br 3 at mile pace @ 1:30
2 x 100 swim free br 3 at 1000 pace @ 1:40 (faster interval in 2nd & 3rd set???)
3 x 100 swim free br 3 at 500 pace @ 1:50 (faster interval in 2nd & 3rd set???)
Until 7:15 a.m.:
15M sprints from a dive for time
100 easy drill before you get out. Do an excellent job in school today, be sure to thank your parents for getting you to the pool this morning. Have a great day!
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