1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
3 x 50 @ 1:00- swim free, fist free drill, all br 3; count strokes, can you get them to match? +1?
2 x 75 @ 1:30- 2 dolphin kicks 1 pull breast drill, with flip turns, desc 1-2
1 x 150 swim/kick breaststroke by 25's, desc the 50's 1-3 @ 3:00
After 2nd set, check HR, then...
LONG SWIM-
6 times through:
1 x 200 swim IM- 50 swim fly, back & breast, last 50 kick on back
1 x 150 swim/kick by 25's- desc these 3 x 50's to something juicy! (two times each, fly-back-breast)
Check HR after 6th time through.
Senior Silver-
4 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:10, desc 1-2 to what you can
1 x 50 swim free br 3 @ :35
No rest between sets, check HR after 2nd 75, and after 4th set.
Until 7:15 a.m.,
"3 part 50's"- all FAST
100 easy drill before you get out. Do an excellent job in school today & get excited for Swim & Rock. Have a great day!
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