1 x 600- 300 swim freestyle, 200 reverse
IM drill, 100 kick on back
1:00 rest
4 x 50 choice drill in 4th
best stroke NO FREE
6 x 75 @ 1:25, 25 kick free head out, 50
drill/swim in 4th best stroke, desc 1-3’s
3 x 200 @ :20 rest, 100 swim free br 3,
100 swim/kick on back by 25’s in 4th best stroke, desc 1-3
1:00 rest, check HR
9 x 50 pull free br 3, 3/5, and 3/7 by 3’s
@ :55
1 x 300 swim free with shnorkel @ 75%
effort @ 5:00
9 x 50 pull free- as above @ :50
1 x 300 swim free with shnorkel @ 85%
effort @ 5:00
9 x 50 pull free as above @ :45
1 x 300 swim free with shnorkel @ 95%
effort @ 5:00
9 x 50 pull free as above @ :40
Check HR
With
fins, finish up with…
18 x 25 as follows:
1-
½ FAST ½ drill @ :40
2-
All swim build to
FAST @ :40
3-
All kick FAST on back @ :20
Change stroke after each round of 6
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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