1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
3 sets of:
1 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice breaststroke drill
1 x 100 @ 1:50- 50 choice drill in primary stroke (50 NO FREE), 50 choice kick on back
1 x 100 @ 1:50 all kick on back, focus on UDK, get time & descend 1-3
1 x 250 pull free br 3 (odd 50's), 7 (even 50's)
1:00 rest between sets, check HR
8 x 25 @ :35- drill in 4th best stroke (NO FREE), except #'s 3, 5 & 7 are swim (build)
18 x 50 @ :55
odds- swim/kick freestyle by 25's
evens- swim 4th best stroke (NO FREE)/free br 3, by 25's
1 x 450 swim free with shnorkles, desc the 3 x 150's to what you can
1:00 rest, check HR
With fins, finish up with 6 sets of:
4 x 25 @ :40
odds- 15 yards swim FAST, 10 yards drill!
#2- all swim FAST
#4- all drill
1 x 50 kick FAST @ :40 (odd rounds on back, even rounds with boards
odd rounds all free
even rounds NO FREE
No rest between sets.
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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