1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
6 x 75 @ 1:25- 50 catchup freed rill, 25 choice kick FAST on back
2 x 200@ 3:30- 100 swim free br 3/5 by 50's, 100 drill- swim by 25's in primary stroke NO FREE
6 rounds of:
1 x 50 swim neg split in primary stroke @ :55
2 x 25 kick FAST in primary stroke @ :35 (odd rounds on back, even rounds with boards- focus on UDK's
After 6th set, check HR, then...
1 x 300- 25 choice skulling, 25 choice drill in 4th best stroke, 25 swim in 4th best stroke
1:00 rest, check HR
12 x 100 as follows:
1- swim 50 back, 25 breast, 25 kick free on back @ 1:40 (Lane 1 @ 1:50)
2- swim 25 fly, 75 swim free br 3/5/3 by 25's @ 1:40 (Lane 1 @ 1:50)
3- swim free br 3 @ 1:20 (or @ 1:25; Lane 1 @ 1:30)
Adjust intervals if needed on #'s 1&2
Check HR after #12
Until 6:00 p.m., finish up with...
2 x 75 kick on back @ 1:30 desc 1-2 to FAST, focus on UDK's
1 x BROKEN 100 KICK: 25/50/25- all @ :10 rest- all @ 2:45 (with boards)
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!
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