1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/swim by 25's
1:00 rest
All @ :10 rest
300- 50 fist free br 3, 25 choice breaststroke drill
200- 25 swim breaststroke (build), 25 choice kick on back
100- all kick breast on back, easy/FAST by 25's
Everybody together:
15 x 25 @ :35
1- breast pull with free kick
2- swim breaststroke FAST
3- choice kick, but halfway UDK, FAST
1:00 rest, check HR
3 sets of:
2 x 150, desc 1-2 @ 2:30- 75 swim IM, 75 kick on back (UDK)
3* x 50 swim freestyle br 3/5 by 25's @ :40 (Lane 1 @ :45)
*add 2 x 50 in each round
Until 7:30 p.m., with fins, finish up with...
3 x 50 swim descend 1-3 @ 1:00 to all out juicy- get time
1 x 50 lungbuster/swim by 25's @ 1:00- can you equal or better your time from #3 above?
100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!
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