1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 200- drill/kick by 25's, build the kick to FAST
1:00 rest
15 x 50 as follows:
1&2- swim breast/free by 25's @ :55, desc 1-2 to what you can
#3- kick on back with great UDK's
1st set of 3 @ :55' 2nd set of 3 @ :50; 3rd set of 3 @ :45, then @ :40, then @ :35!!
1:00 rest
LONG SWIM-
2 times through:
600 as follows,
100 swim IM
100 kick (25 FAST w/board, 50 on back- UDK to halfway. 25 kick FAST w/boards)
100 drill/swim (FAST on the swim) by 25's in primary stroke NO FREE
300 swim free, should be at a pretty good clip- guys trying to break 3:15, ladies trying to break 3:30
Check HR after 2nd time through
Until 7:15 a.m., finish up with...
25 kick w/boards in sets of 2 as follows:
@ 50 drill
@ :45
@ :10 rest
Can you make them all FAST?
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Remind your parents: holiday schedule starts on Thursday. Have a great day!
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