1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 kick on back build to FAST, focus on UDK
4 x 125 @ 2:15- 50 drill choice in primary stroke, 75 kick/swim/kick by 25's in same stroke; build the kick to FAST
9 x 50 in sets of 3:
1-2, swim/kick by 25's descend 1-2
#3 all kick
1st set of 3 @ :55; 2nd set of 3 @ :50, 3rd set of 3 @ :45!!!
1:00 rest, check HR
From mid-pool:
2-turn 50's @ 1:10- go 3 free and 3 NO FREE for 18 x 50; 1st turn is technically perfect, and the second turn is technically perfect AND FAST!
1:00 rest
3 x 300 @ 4:30 swim free with shnorkels and buoys, get time and decend 1-3 to something juicy!
1:00 rest, check HR
From a dive,
8 x 25 swim FAST, 4 free and 4 NO FREE- get times and figure out avergae for both sets of 4.
MYSTERY SET- guess it and you don't have to do it!
100 easy drill before you get out. Do some reading tonight and offer to help around the house. Wear your sunscreen if you have to be outside. Have a great day!
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