1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
2 sets of:
2 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke NO FREE
1 x 150 in primary stroke @ 3:00- by 25's: drill/swim/kick (build the swim & kick), NO FREE
4 x 50 kick w/boards @ :55 desc 1-3 & hold for #4 (2nd set @ :50 (on back if you'd like)
:30 extra rest after each set, then...
1 x 200 kick for time (100 on back/100 with boards)
1:00 rest after each round, check HR.
After 2nd set...
6 x 1/2 pool sprints @ :35
1 x 200 drill/skulling by 25's
1:00 rest, check HR
2* sets of (Lane 1 start @ 1:40):
3 x 100 swim free br 3 @ 1:35
1 x 50 swim FAST in primary stroke NO FREE @ 1:00
3 x 100 swim free br 3 @ 1:30
1 x 50 swim FAST in primary stroke NO FREE @ 1:00
3 x 100 swim free br 3 @ 1:25
1 x 50 swim FAST in primary stroke @ 1:00 NO FREE
3 x 100 swim free br 3 @ 1:20
1 x 50 swim FAST in primary stroke @ 1:00 NO FREE
3 x 100 swim free br 3 @ 1:15
1 x 50 swim FAST in primary stroke NO FREE @ 1:00
*50's are different in the 2nd set-
Check HR after each 50
100 easy drill before you get out. Do an excellent job with your HW tonight
& get excited for the banquet & clinics this weekend. Have a
great day!
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