1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick, drill, skulling by 75's
1:00 rest
8 x 75 @ 1:20-
odds- 50 catchup free drill, 25 fly kick on side (face clock (BRC)
evens- 25 kick free head out (build), 50 drill choice in primary stroke
7 x 100 @ 1:40 as follows:
odds- 50 swim free, 50 drill/swim by 25's in primary stroke NO FREE
evens- 25 kick on back choice, 50 swim in primary stroke, 25 swim (build) in 4th best stroke
3 sets of:
6 x 25 kick-
odds breast kick on back @ :40
evens- FROM A DIVE, UDK to halfway, then choice kick FAST @ :20
Middle set of 6, go all TOMBSTONE KICK with boards @ :40, odds free, evens choice NO FREE
1:00 rest, check HR
6 x 5-minute swims @ 6:00, increase distance swum 1-3 & 4-6
With fins, finish up with...
24 x 25 @ :40- the usual
100 easy drill before you get out. Do some reading tonight, offer to help around the house. Tomorrow morning right here, 5:15-7:15 a.m. Have a great day!
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