1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
6 x 100 @ 1:45-
odds- 50 catchup free, 50 choice kick on back (UDK!)- go easy/FAST by 25's
evens- drill/swim by 25's in primary stroke, NO FREE
2 sets of:
12 x 50 @ :50
1&2- swim IM order by 25's
3&4- swim/kick on back by 25's in primary stroke NO FREE desc 1-2
6 x 25 kick with boards-
odds- 15/10 @ :40
evens- all FAST @ :20
2 x 300 swim free br 3 (can be backstroke) @ 4:30, descend 1-2 to something juicy
Check HR immediately after 2nd 300
1:00 rest between sets.
18 x 75 kick in sets of 3 as follows:
1&2 @ 1:30 on back, desc 1-2, 5 FAST UDK's off each wall
#3- all out FAST kick with boards @ 1:15
With fins, until 7:15
25's @ :40 breaststroke drill
100 easy drill before you get out. Do an excellent job in school today and thank your parents for getting you to the pool this morning. Have a great day!
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