1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
Focus on good UDK's & sharp drilling- nothing sloppy today.
All @ :10 rest...
2 x 150- 50 catchup free drill, 100 drill/swim by 25's NO FREE
3 x 100- ra2 la2, then choice kick on your back, by 50's- focus on UDK!
2 x 200- 50 swim free, 50 drill/swim by 25's breaststroke- drill is choice breaststroke drill
8 x 50 swim free/primary stroke NO FREE on odds; evens are free/4th best stroke (by 25's
1 x 450- swim free br 3/5/3, then swim IM by 50's (each 50 is swim build to FAST & drill by 25's, last 150 swim free again br 3/5/7 by 50's
1:00 rest, check HR
1 x 150 drill/skulling/drill by 50's
Check HR again
With fins, 20 x 25 @ :45- the usual
1:00 rest
Work on starts & breakouts- no fancy starts, just trying to breakout FAST without losing any momentum from the start.
100 easy drill before you help take out the lanelines. Drink lots of water today and stay out of the sun- get ready to make the most of the prelims/finals format. Have a great day!
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