1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Great job at the meet this weekend!
All @ 1:00 rest...
30 mins swim- at 300 continuous freestyle br 3/5 by 50's, then if you'd like 200 choice swim
20 mins pull with shnorkel- at least 200 swim continuous, then you can go 50 choice skulling if you'd like
10 mins kick- no more than 100 yards at a time with boards, then on your back (UDK!) for a 100
If there is time, finish up with some starts- work on entering the water in a streamlined, straight line.
Do a good job with your HW tonight and get excited to race at either the Mako & Sport Fair meet next month. Have a great day!
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