1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/skulling by 25's
1:00 rest
4 x 50 swim free/fist free by 25's @ 1:00
6 x 50 choice drill in 4th best stroke @ 1:00, NO FREE
4 x 100 @ 1:45- 25 swim (4th best stroke), 50 kick neg split (4 UDK's), 25 swim build (4th best stroke)
6 x 50 swim 4th best/free by 25's @ :50, desc 1-6
1 x 300- drill/swim by 25's- the swim is from a dive, build to FAST
1:00 rest, check HR
8 x 100 @ 1:20-odds swim neg split br 3, evens swim at mile pace br 3
1 x 350 swim free with shnorkel- 200 cruise, desc last 3 x 50's to something juicy
8 x 100 swim @ 1:30- odds neg split choice, evens at 1000 pace br 3
1 x 250 swim free with shnorkel- 100 cruise, 150 strong
8 x 100 @ 1:40- odds cruise/strong by 50's NO FREE, evens swim at 500 pace br 3
1 x 150 swim free FAST for time with shnorkels
1:00 rest, check HR
Until 7:15 a.m., finish up with...
6 x 50 kick @ :55*- odds with boards, evens on back (4 UDK's)
1 x 100 kick FAST for time @ 2:00
*gets :05 faster by round
100 easy drill before you get out. Do an excellent job in school today and get excited for long course training. Have a great day!
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