1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
18 x 50 in sets of 6:
1-6 @ 1:00- drill/kick by 25's, except #'s 3 & 6 are all kick on back (UDK)
7-12, swim/kick by 25's @ :55, desc 1-3 (free) and 4-6 (primary stroke)
13-18, all kick desc 1-3 on back (UDK) @ :55, and with boards for 4-6, who can make them @ :50?
1 x 600 pull with shnorkel, desc the 200's 1-3 to something juicy
1:00 rest, check HR
With fins, 6 sets of:
4 x 25 @ :40 (the usual)
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
1 x 50 LB/swim by 25's FAST @ 1:00- how close can you come to your time on the first 50?
Odd rounds free, even rounds primary stroke, NO FREE
Take off fins after 6th set, 1 x 200 drill/skull by 25's
After 6th set, go 100 easy drill, then work on starts if there is time. Do an
excellent job with your HW tonight, get excited to race this weekend. Have a
great day!
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