1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick, drill, drill, swim by 25's
1:00 rest
With fins, 2 sets of:
6 x 25 @ :35- 2 dolphin kicks 1 pull breaststroke
6 x 50 @ 1:00*- 25 breast pull with free kick, 25 kick on back- UDK to halfway, then choice kick to the end
*@ :50 in 2nd set
1:00 rest, take off fins
6 x 50 @ 1:00- 25 2 kicks 1 pull breaststroke drill, 25 catchup free drill
20 x 100 in 4 sets of 5 as follows:
1-4:
odds- swim choice, except 3rd 25 is swim breaststroke @ 1:35- good UDK off each wall
evens- 25 kick on back build to FAST, then 75 reverse IM, last 25 (fly) from a dive @ 1:45
#5- 4 x 25 swim @ :10 rest (all @ 3:00) as follows (this should be in your primary stroke, NO FREE)
1- swim 15 yards FAST/last 10 yards are drill ("15/10")
2- swim build to FAST
3- all FAST
4- all swim FAST, from a dive
1:00 rest after #30, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for our meet next weekend. Have a great day!
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