1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/kick by 25's
1:00 rest
3 sets of:
1 x 125 @ 2:15- 50 fist free br 3, 75 drill/swim/drill by 25's- all backstroke (6k switch drill, build swim)
5 x 25 backstroke @ :35- odds are 15 yards swim FAST, 10 yards choice drill; evens are 15 yards sit & spin back drill, last 10 yards swim back with the same fast tempo as the drill
1 x 100 kick @ 2:00- 50 on back (UDK!), 50 kick with boards (choice/breast by 25's), get time & desc 1-3
No rest between sets, check HR after 3rd set, then get right into...
1 x 200- 25 choice kick on back with FAST breakout, then choice kick to the end, 25 skulling
1:00 rest, check HR
5 sets of:
1 x 100 swim free br 3 @ 1:40
1 x 100 swim IM @ 1:40
1* x 100 kick with boards @ 1:40
*add 1 x 100 kick in each round (go up to 5 x 100 total in the 5th round); in each round, the odd 100's (1st, 3rd, etc) will be kick with boards; the even 100's will be kick on back- juicy UDK's!
No rest in between sets; if anybody misses a 100 kick, then sit out 1 x 100, then get back in there going 75 kick, 25 swim free on each 100 kick.
If there is time, finish up with...
50's swim free with the shnorkel @ :55- work on those flip turns!
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!
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