1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke
4 x 50 swim/kick by 25's in primary stroke NO FREE @ :55 (2nd set @ :50)
No rest between sets, check HR after 2nd set, then put fins on.
With fins:
12 x 25 as follows:
1&2- fly pull with free kick @ :35
#3- dolph kick on back @ :20, focus on UDK's
Check HR after #12, then take fins off.
150 drill/skulling by 25's, then...
24 x 100 in sets of 4 as follows:
1- 25 swim fly, 50 choice, 25 kick free on back
2- 25 swim fly, 25 choice, 50 kick breast/free by 25's with boards
3- 25 swim fly, 75 kick IM order on back by 25's
4- swim IM (will be kick FAST IM with boards in even rounds of 4)
1-8 @ 1:45
9-16 @ 1:40
17-24 @ 1:35 (go @ 1:40 if not making 1:35)
Check HR after every 4th 100
Finish up with...
Something (your choice) from a dive FAST
100 easy drill before you get out. Do a good job with your HW tonight & get excited for your March meet. Have a great day!
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