1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is choice skulling/kick/drill by 25's
1:00 rest
With fins, 2 sets of:
4 x 25 breast pull with free kick @ :35
2 x 75 breast pull with dolphin kick (and flip turns) desc 1-2 @ 1:30
No rest between sets, check HR after 2nd set, then take fins off
1 x 200- choice breaststroke drill/skulling by 25's
2 x 50 kick/swim breaststroke by 25's @ :55
3 x 50 swim breast/free by 25's @ :50
1 x 200- choice breaststroke drill/skulling by 25's
2 x 50 kick/swim breaststroke by 25's @ :50
3 x 50 swim breast/free by 25's @ :45
1:00 rest, check HR
3 sets of:
6 x 100 kick as follows:
odds- kick on back @ 1:40, focus on UDK & make the interval
evens- BROKEN KICK with boards @ 2:20 (all @ :10 rest)
#2- 50/2 x 25
#4- 25/50/25
#6- 2 x 25/50
1 x 200 swim free br 3/5 by 100's @ 3:00
1 x 100 kick IM (by 25's) FAST for time
1:00 rest between sets, check HR
With shnorkels, finish up with:
50's swim free, 3 @ :50, 1 @ :40
:30 rest after every 3rd set of 4 to check HR
Work on starts until 7:15 a.m.
100 easy drill before you get out. Enjoy your time off today, don't take all the good things in your life for granted. Tomorrow morning at 5:15 a.m. @ CM for Junior Gold. Have a great day!
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