1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20- 50 catchup free, 25 breast kick on back
2 x 125 @ 2:10- 75 drill/drill/swim in primary stroke, last 50 kick on back easy/FAST by 25's
8 x 25 @:35-
odds are kick FAST for 15 yards, easy for ten
evens are swim build to FAST
1:00 rest, check HR.
With fins, 4 sets of:
1 x 75 @ 1:30- 25 swim FAST, 50 drill
1 x 75- 50 swim FAST, 25 drill
1 x 75- all swim FAST
1 x 100 drill/kick by 25's @ 1:00 rest
Go odd rounds free, even rounds NO FREE
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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