1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 100 @ 1:50- catchup free drill, choice breaststroke drill by 50's
6 x 50 odds kick breast on back easy/FAST by 25's @ 1:10; evens are 2 kicks 1 pull breast drill @ 1:00
1 x 200 swim back/breast by 50's, 2nd 100 faster than the first- get time
Check HR after each 200, then, everybody together:
8 x 50 swim back (good tempo) and breast (big kick to drive you) by odds & evens
1st round @ :55
2nd round @ :50
1:00 rest between sets, check HR
3 sets of:
2 x 150 @ 2:40- 100 swim free br 3/5 by 50's, 50 kick on back (5 FAST UDK'S!), descend 1-2 to what you can
4 x 100 swim at freestyle Goal Pace (mile pace in first set @ 1:40; then 800 pace @ 1:50; 400 pace @ 2:00)
1 x 300 swim free br 3, except br 5 for last 100- get time on #1, check HR- can be backstroke, but then all 3 should be backstroke
100 easy drill before you help take the lanelines out. Do an excellent job in school today & get excited for a full week next week. Have a great day!
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