1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
14 x 50 @ 1:00-
odds are catchup free drill
evens are 25 fly pull with free kick, 25 choice
6 x 125 as follows @ 2:10-
50 fist free drill br 3, 75 drill/swim/drill by 25's in 4th best stroke NO FREE
9 x 200 as follows @ 3:40:
1&2- 100 drill/swim by 25's in primary stroke NO FREE, 100 swim/kick by 50's in 4th best stroke
#3- all kick (100 on back, 100 with boards) descend 1-3 to all out FAST
1:00 rest, check HR
9 x 300 as follows:
1-3 swim IM (75 of each stroke, desc 1-3 @ 5:00
4-6, swim free @ 3:50, 4:15 or 4:40 (by lane)
7-9, all kick (on back/with boards/on back by 100's) desc 1-3 @ 5:30
Check HR
100 easy drill before you get out. Do an excellent job in school today & get excited for the banquet this weekend. Have a great day!
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