1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 50 @ 1:00- swim free br 3, fist free drill br 3, count strokes on both 25's, how close are they?
1 x 200 @ 3:45- 50 drill in 4th best stroke (NO FREE), 50 kick on back BIG neg split (UDK!)
4 x 50 choice drill in primary stroke NO FREE @ 1:00
2 x 150 swim/kick by 25's in primary stroke @ 2:40, desc 1-2
4 x 50 swim/kick by 25's free @ :50
3 x 100 kick desc 1-3 to something juicy @ 1:45
1:00 rest, check HR
With fins, 5 sets of:
3 x 50 swim descend 1-3 to all out FAST @ 1:05- get time on #3
2 x 25 swim FAST @ :10 rest (same stroke as 50's above), all @ 1:15, can you be faster here than your 50 best time?
1st two sets are free, 2nd two sets are primary stroke NO FREE, last set is your choice.
Everybody together, until 6:00 p.m.,
6 x 25 kick with boards as follows:
odds- 1/2 FAST choice 1/2 easy breaststroke @ :45
evens- all FAST in primary stroke @ :25- keep track of times on the evens
1 x 50 kick on back, focus on UDK's, @ 1:15
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, get HR after each round.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
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