1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
With fins:
6 x 25 @ :35- breast pull with free kick
6 x 75 @ 1:30- 2 dolphin kicks 1 pull breaststroke with flip turns- descend 1-3's
Check HR & take fins off.
2 sets of:
4 x 100 as follows @ 1:35 (Lanes 1&2 @ 1:45; go 150's on the 175's below):
odds- 25 swim fly, 50 swim back, 25 swim breast
evens- 50 swim free br 3, 50 kick on back- UDK's!
1 x 175 swim free br 3 @ 2:30
1 x 175 swim free br 3 @ 2:15
1 x 175 swim free FAST for time
1:00 rest between sets, check HR
2 sets of:
4 x 100 swim free at 1000 pace @ 1:45
1 x 300 swim free with shnorkel, get time & descend 1-2 to all out smoking FAST
1:00 rest between sets, check HR after last 100 & the 300 in each round.
With fins, until 6:00 p.m., finish up with...
24 x 25 @ :40- the usual sets of 4
Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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