1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 50 @ 1:00-
odds are catchup free drill
evens are 25 fly pull with free kick, 25 choice
4 x 125 as follows @ 2:15-
50 fist free drill br 3, 75 drill/swim/drill by 25's in 4th best stroke NO FREE
9 x 100 as follows @ 1:50:
1&2- 50 drill/swim by 25's in primary stroke NO FREE, 50 swim/kick by 25's in 4th best stroke
#3- all kick (50 on back, 50 with boards) descend 1-3 to all out FAST
1:00 rest, check HR
9 x 200 as follows:
1-3 swim IM (50 of each stroke, last 50 is kick free on back) desc 1-3 @ 3:30
4-6, swim free @ 2:45, or 3:00 or 3:10 (by lane), good UDK & strong 2nd 100
7-9, all kick (on back/with boards by 100's) desc 1-3 @ 3:45
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the banquet this weekend. Have a great day!
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