1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
6 x 25 @ :35- odds are ra2 la2 free drill, evens are choice drill primary stroke NO FREE
1 x 200 kick/swim by 25's (100 free, 100 in primary stroke NO FREE), swim is build @ 3:30
3 x 150 @ 2:40- 75 swim IM (NO FREE), 75 kick/drill/kick by 25's in primary stroke NO FREE
18 x 50 kick @ :55 as follows:
1- kick on back neg split, focus on UDK
2- smooth & strong/FAST by 25's on back, focus on UDK
3- all out FAST for time with boards free/primary stroke by 25's (can be all free)
:30 rest, check HR, then get shnorkel
36 x 50 as follows (2 sets of 18):
6 x 50 as follows (target 200 Goal Pace in 1st 3 sets; Freestyle pace in 2nd 3 sets)
1st set: 1 easy 1 FAST in primary stroke @ :55 (freestyle go @ :50)
2nd set: 1 easy, 2 FAST @ 1:00 (freestyle go @ :55)
(100 easy drill/skulling by 25's)
3rd set: all FAST @ 1:05
1:00 rest after #18, check HR
With shnorkel:
3 x 350 @ :10 rest as follows-
50 kick with boards, 100 swim free, 50 kick with boards, 100 swim free, 50 kick with boards
Get time for #1, desc to #3 & check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your meet next month. Have a great day!
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