1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drrill/drill/kick by 25's
1:00 rest
3 x 200 drill/swim by 25's @ :10 rest (Kaitlyn & Micaela go 150's)
1- free; 2- primary stroke NO FREE; 3- choice
Everybody together:
6 x 75 kick (K&M, go 50's on the same intervals)-
1- with boards IM order by 25's
2&3, on back descend 1-2
1-3 @ 1:20, 4-6 @ 1:10
8 x 100 as follows:
odds- swim/kick by 50's, choice @ 1:30 (K&M, go these @ 1:45
:10 extra rest
evens (K&M go 50's @ :10 rest)-
#2, 4 x 25 kick FAST @ :10 rest, all @ 2:00
#4- 25/50/25, @ :10 rest, all @ 2:00
#6- 2 x 50 @ :10 rest, all @ 2:00
#8- straight for time
1:00 rest, check HR
Janika, Sarah, Sammy
3 sets of:
9 x 50 swim 2 @ :45, 1 @ :35- strong UDK, pick up kick on 2nd 25
1 x 450 swim desc the 150's to something strong
:30 rest
3 x 150 swim FAST @ :10 rest
1 x 100 kick FAST for time
Check HR, 1:00 rest between sets.
Daphne, Julia, JP, Noah
3 sets of:
6 x 50 swim- odds swim/kick @ :55, evens swim @ :45
1 x 300 swim desc 100's 1-3
:30 rest, check HR
6 x 100 @ 2:30
odds- drill/swim by 25's
evens- BROKEN, 25s/50s/25k- all @ :10 rest, in primary stroke
Kaitlyn & Micaela-
2 sets of:
12 x 25 kick, 2 @ :45, 1 @ :25
12 x 50 in sets of 3:
1-3, free/primary stroke by 25's @ :55
4-6, swim desc 1-3's @ 1:15, last 50 should be juicy FAST
100 easy drill before you get out. Do an excellent job with your HW today, and get excited to race in Orlando next week. Have a great day!
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