1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 catchup free drill, 25 kick choice on back build
4 x 75 @ 1:20- 25 choice drill in primary stroke, 25 swim primary stroke (dps), 25 breast pull with free kick
1 x 300 (150 as follows, x2)
25- 2 kicks 1 pull breast drill
100- kick/swim by 25's in primary stroke
25 kick FAST breast on back
Check HR after 300
Everybody together:
5 x 50 swim breast/primary stroke NO FREE @ :55
8 x 25 kick with boards - odds are choice @ :40 (1/2 FAST 1/2 easy); evens are free @ :25
4 x 50 breast/primary @ :50
8 x 50 kick on back- odds free/breast, evens are dolph/choice by 25's @ :50
3 x 50 swim breast/primary @ :45
8 x 75 kick -odds are free/fly/free by 25's on back @ 1:20
:15 extra rest
evens are BROKEN- 25 dolph kick on back, :10 rest, 50 kick free/breast by 25's with boards- all @ 2:00
1:00 rest, check your HW
With fins+, until 6:00 p.m.,
4 x 25 @ :40- the usual
1* x 50 swim all out FAST @ 1:00
*even rounds go 2 x 50 @ 1:00; 50's & 25's are the same stroke in each round
+after 4 rounds, some sets might be sans fins
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your March meets. Have a great day!
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