1 x 600- 300 swim freestyle, 300 reverse IM-each 100 is kick/drill/drill/swim by 25's
1:00 rest
2 x 125 @ 2:15- 50 ra2 la2 free drill, 50 kick choice neg split, 25 choice skulling
1 x 300 @ 5:00- 50 swim free br 5, 50 drill/kick on back (build) in primary stroke, NO FREE
6 x 50 @ 1:00- 25 swim in primary stroke (build), 25 kick free head out- good UDK off the wall will help
4 x 75 @ 1:20- 25 kick FAST dolphin kick on back (UDK!), 50 drill/swim in 4th best stroke, NO FREE
1:00 rest, check HR
18 x 100 in 3 sets of 6-
2- swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25- Lane 1 @ 1:35
2- swim free br 3, except 3rd 25 is kick FAST on back @ 1:25- Lane 1 @ 1:35
2- swim free br 3/7/3 by 25's, last 25 swim in 4th best stroke @ 1:25- Lane 1 @ 1:35
1:00 rest after #18, check HR
With fins, finish up with...
3 x 75 swim desc 1-3 to something smoking FAST @ 1:40
Get time on #3, immediately get into a 50 drill...
1 x 150 swim FAST- how close can you come to 2x your 75 time, plus :02???
:30 rest between rounds, check HR
100 easy drill at 7:28 p.m. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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