1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
1 x 200 kick/choice skulling by 25's
6 rounds of:
2 x 50 drill/kick @ 1:00 (odd rounds free, even rounds fly or breast)
2 x 75 @ 1:20- 25 swim (same stroke as 50's above) build, 50 kick, desc 1-2
No rest between sets, check HR after last round.
After last round, get shnorkels...
1 x 900 swim free with shnorkels, desc the 300's 1-3, hand touch to check time at the 600 is okay
Check HR
With fins, until 7:30 p.m. finish up with...
75's swim desc 1-3 @ 1:40 to something juicy
After a round of 3 x 75's, the 4th 75 is always kick on back @ :50, right into the next round of 3 x 75's swim. Odd rounds swim are free, even rounds are NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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