1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 200 @ :10 rest as follows:
odd 200's- 50 choice free drill, 100 drill/swim by 25's in primary stroke (NO FREE), 50 drill in 4th best stroke
even 200's- 50 choice kick (smooth & strong), 100 swim/kick by 25's in primary stroke (NO FREE), 50 choice skulling
Check HR after #6, then everybody together:
1 x 50 kick choice on back @ :55
1 x 100 @ 1:45 swim IM
1 x 200 swim back/breast by 50's, neg split @ 3:40
1 x 400 kick with boards/on back by 100's, desc 1-4 @ 7:30
1 x 800 swim free with shnorkel- neg split each 400, @ 13:00
1 x 400 swim IM (75 of each stroke, then 100 kick IM with boards) @ 7:15
1 x 200 swim/kick by 25's in primary stroke NO FREE, neg split each 100 @ 3:40
1 x 100 swim/kick by 25s in 4th best stroke (NO FREE) @ 2:00
1 x 50 kick all out FAST for time with boards
Check HR, 1:00 rest
From midpool, work on turns until 6 p.m., go 3 free, 3 NO FREE
Do an excellent job with your HW tonight, start off the third quarter well. Have a great day!
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