1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 sets of:
1 x 75 @ 1:15- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 175 @ 3:00- 75 drill/swim/drill in primary stroke NO FREE, 100 swim back/breast by 50's
3 x 50 kick choice- but no free on 2nd 25 - @ :50 (@ :45 in 3rd set)
No rest between sets, check HR after 3rd set
3 sets of:
9 x 25 kick with boards (except ON BACK for 2nd set)-
1&2 are 15 free/10 breast desc 1-2 to something juicy @ :35
#3, 6 & 9 are choice, but all out FAST @ :20
1 x 200 kick @ 3:40- 100 free on back, 100 kick IM order by 25's with boards, get time & desc 1-3
No rest between sets, check HR after 3rd set.
LONG SWIM-
2 times thorugh:
250- 25 fly, 50 back, 75 breast, 100 kick IM with boards
250- 100 kick choice on back, 75 swim fly, 50 swim back, 25 swim breaststroke
350- 200 swim free br 3/5 by 100's, 150 swim back/breast by 25's (3 x 50) desc those 50's 1-3!
1:00 rest after the 2nd time through, check HR
Until 7:15 a.m. , finish up with...
450's swim @ 7:00 desc the 150's in each 450
Odd 450's: swim free, kick on back, swim free, by 150's
Evens: swim free, swim IM, swim free (IM is 50 of each strpke, NO FREE)
100 easy drill before you get out. Do an excellent job in school today- finals are right around the corner, and I'm sure you don't want to be falling behind this late in the year. Have a great day!
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