1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest
4 x 75 @ 1:20- 25 catchup free drill, 50 drill choice in 4th best stroke
4 x 100 50 swim free br 3/5 by 25's, 50 swim in 4th best stroke- last 25 from a dive- @ 1:45
18 x 50 in 3 sets of 6 as follows:
1&2- swim/kick on back- NO FREE @ :55
#3- all kick choice on back @ :55
#4- swim/kick by 25's in 4th best stroke @ :55
5&6- all kick choice on back @ :55
1:00 rest after the first round of 6, check HR. NO REST between the second and third rounds of 6.
9 x 200 kick as follows, all @ 3:40-
#1- kick on back, except 3rd 50 is kick FAST breaststroke with boards
#2- 100 kick IM with boards, 100 kick in primary stroke on back (UDK!)
#3- BROKEN 200 KICK: 4 x 50 kick all out FAST with boards @ :10 rest (@ 4:00), choice, but all one stroke
1:00 rest after #9, check HR
Finish up with...
6 x 150 swim free with shnorkels, desc 1-2's @ 2:30 to something juicy!
Until 6:00 p.m., work on starts.....
Do an excellent job with your HW tonight, thank your parents for getting you to the pool this afternoon. Have a great day!
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