1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/drill by 25's
1:00 rest
4 x 75 @ 1:25- 25 ra2 la2 free drill, 50 choice breaststroke
4 x 50 @ :55- swim free br 3, swim breaststroke by 25's
6 x 75 @ 1:30- 25 swim breaststroke, 50 kick on back (UDK!) @ 1:30, desc 1-3's
1:00 rest, check HR
15 x 100 as follows:
1-3, swim free br 3 neg split @ 1:25 (or @ 1:35)
4-6, swim free br 3, except 3rd 25 is kick on back, @ 1:30 (or @ 1:40)
7-9, swim free br 3 neg split @ 1:25 (or @ 1:35)
10-12, swim free br 3, except last 25 is swim in primary stroke NO FREE @ 1:30 (or @ 1:40)
13-15, kick on back (UDK!), desc 1-3 to all out FAST @ 2:00
1:00 rest
With fins, until 6 p.m., finish up with...
1 x 25 swim FAST @ :40- get time
1 x 50 swim FAST @ 1:20- get time, goal should be time from 25 x 2, plus :01second
1 x 75 swim FAST @ 2:00- get time, goal should be time from the 25 x 3, plus 1-2 seconds.
Odd rounds are free, even rounds are primary stroke NO FREE.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet next weekend. Have a great day!
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