1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 50 @ 1:00- 25 6ks back drill, 25 choice (different) back drill
4 x 75 @ 1:20- 25 fly kick on side (don't duck dive), 50 1/2 ra 1/2 la back drill
8 x 25 @ :35-
odds, sit & spin back drill
evens, kick on stomach with FAST UDK to breakout, then choice kick build to the end
6 x 75 swim 50 back, 25 breast @ 1:15, desc 1-2's
1:00 rest, check HR
LONG SWIM-
5 times through:
200 kick- 100 IM on back, 50 FAST in primary stroke with boards, 50 choice on back
100 IM- 25 fly, 50 back, 25 breast
100 swim free br 3/5 by 50's- 50 cruise, 50 FAST
Check HR after 5th time through .
Until 7:15 a.m., finish up with...
2 x 75 kick on back @ 1:15, descend 1-2 to something juicy
:15 extra rest
1 x 100 kick FAST for time with boards (BROKEN in even rounds, 25/50/25, all @ :10 rest) @ 1:30 (or @ 2:00 in even rounds).
100 easy drill before you get out. Do an excellent job with school and drylands today. Have a great day!
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