1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
16 x 50 as follows:
1&2- drill/swim by 25's @ 1:00
3&4- go swim/kick by 25's- same stroke as 50's drill above- @ :55
Go free in odd rounds of 4, primary stroke in 2nd set (NO FREE) and 4th best stroke in 4th set (NO FREE)
1 x 300- 50 kick on back (UDK!) neg split, 25 swim build to FAST- change up the 25 swim
1:00 rest, check HR
4 sets of:
2 x 150 swim free br 3/5/3 by 50's @ 2:00 (Lanes 1 & 2 go @ 2:10)
1 x 175 swim free br 3 @ 2:00 (Lanes 1 & 2 go @ 2:10)
1 x 75 swim IM @ 1:00- even rounds go swim in primary stroke NO FREE @ 1:00 (Lanes 1 & 2 go @ 1:10)
Check HR after 1st & 3rd set (take :30 rest to do so)
Until 7:30, finish up with...
8 x 25 as follows:
1-4, odds are drill @ :40, evens are swim FAST @ :20
5-8, kick with boards- odds are 1/2 FAST breaststroke, 1/2 easy choice @ :45; evens are FAST @ :25
Change strokes after each round of 8.
Do an excellent job with your HW tonight, make sure you're prepared for the week ahead at school. Have a great day!
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