1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:30- 50 catchup free drill, then 75 drill/kick/drill in primary stroke NO FREE
4 x 25 swim 15 yards FAST, 10 yards drill in primary stroke @ :35, NO FREE
1 x 200- swim/kick by 100's in primary stroke- get time, descend 1-2
1:00 rest between sets, check HR.
6 sets of (@ 2:40 if needed):
1 x 100 kick- 4 x 25 kick FAST with boards @ :10 rest, @ 2:30
1 x 100 kick- 2 x 25 kick FAST with boards @ :10 rest, 50 kick FAST on back (UDK!), @ 2:30
1 x 100 kick- 1 x 25 kick FAST with boards, 75 kick FAST on back (UDK!) @ 2:30
1 x 50 easy drill/kick by 25's- get boards at far end, @ 2:00
After 3rd set, go 1 x 100 drill/skull by 25's
1:00 rest
If there is time, finish up with:
75's @ 1:25-
#1- swim IM, NO FREE
#2- swim IM, NO FLY
#3- kick on back, UDK to halfway off each wall
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
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