1:00 rest
4 x 75 @ 1:20- 25 catch-up free, 50 choice drill in primary stroke
3 x 100 @ 1:45- 25 choice fly drilling, 50 drill-swim by 25's in primary stroke, last 25 is kick free on back
9 x 50's kick@ :55, odds are FAST with boards, evens are choice on back
6 x 75 swim 25 free, 50 in primary stroke @ 1:10 (Lane 1 @ 1:20)
1:00 rest, check HR.
LONG SWIM-
6 times through:
100 swim/kick on back in 4th best stroke NO FREE
100 swim/kick with boards in primary stroke NO FREE
100 swim IM, last 25 is kick free on back
Descend the 300's from 1-2's, so every even round of 3 x 100's is FAST!
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
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