1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
2 sets of:
7 x 50 @ 1:00
odds- 2 kicks 1 pull breast breast drill
evens- 25 breast pull with free kick, 25 kick breast on back build to FAST
2 x 200 @ :10 rest- 100 drill choice/swim breast by 25's, 50 kick choice easy/FAST by 25's, then last 50 is breast swim strong neg split
:30 rest between sets; after 2nd set, check HR, then continue right into...
12 x 75 @ 1:15 swim back/breast/free by 25's, desc 1-2's
1:00 rest, check HR
8 x 150's kick as follows, all @ 2:45 (BROKEN 150 @ 4:00):
1- 25 kick FAST free, 75 breast kick, then last 50 choice kick on back- UDK's to halfway
2- 50 FAST kick free, 50 breast kick, last 50 choice kick on back- UDK's to halfway
3- 75 kick FAST free, 25 breast kick, last 50 choice kick on back- UDK's to halfway
4- BROKEN 150 KICK- 3 x 50 kick FAST @ :10 rest; middle 50 is all breaststroke kick (others choice)
1:00 rest after #4 & 8, check HR
Until 7:15 a.m., finish up with...
1 x 100 swim/kick on back by 50's in primary stroke NO FREE @ 1:35
1 x 100 swim IM @ 1:25
1 x 100 swim free br 3 @ 1:15
No rest between rounds of 3.
If there is time, work on starts before you go.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
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