1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
4 x 100- 50 catchup free, 50 choice kick on back (UDK) @ 1:40
4 x 75 @ 1:15- drill/swim/drill by 25's in primary stroke NO FREE
24 x 25 kick with boards (middle 8 on back) as follows:
1-3, IM order @ :35, desc 1-3
4-6, choice- FAST @ :25
7-8, free @ :20
1:00 rest, check HR
4 sets of:
3 x 50 swim/kick NO FREE @ :55, desc 1-3 to what you can
4 x 100 swim free at pace @ 1:30 (even rounds @ 1:45 for 500 pace)
1 x 150 swim faster than race pace
Check HR, 1:00 rest between sets.
Until 7:15, finish up with....
200's swim @ :10 rest as follows:
odds- back/breast by 100's
evens- fly/free by 25's
100 easy drill before you get out. Do an excellent job in school today, and please remind your parents NO DRYLANDS on Saturday (I'll send out an email today). Have a great day!
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