1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 x 50 @ 1:00- 25 catchup free drill, 25 choice drill 4th best stroke, NO FREE
1 x 300- 25 kick free head out, 50 drill/swim by 25's in primary stroke, NO FREE (4x)
Check HR
LONG SWIM-
4 times through:
225 swim free, desc the 3 x 75's 1-3 to 85%
150 swim IM- desc the 2 x 75's to 95%
1 x 75 kick FAST on back- 100% max effort here, UDK past the flags
Check HR after 4th time through
3 sets of:
4 x 75 as follows:
1-2, 25 swim in 4th best stroke NO FREE, 25 kick free head out, 25 kick choice on back (UDK) @ 1:30 desc 1-2
3-4, 50 swim in primary stroke, 25 kick choice on back (UDK) @ 1:20, desc 1-2 to what you can
1 x 100 swim/kick free by 50's @ 1:30- kick is with boards
1:00 rest after the first set (check HR), no rest between 2nd & 3rd sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
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