1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 50 @ 1:00- odds are fist free drill br 3/double arm backstroke drill- by 25's; evens are kick on back, focus on 4 UDK's off each wall
4 x 50 @ :55- 25 swim backstroke build to FAST turn, then 25 breast kick on back
2 x 50 @ :50- 25 swim backstroke, 25 swim breaststroke (tempo on the backstroke, big kick on the breaststroke- just like you should swim the IM!)
2 x 50 drill @ 1:00- 2 kicks 1 pull breaststroke drill- get flat for the two kicks
4 x 50 @ :55- 25 swim breaststroke build to a FAST turn, then free kick on back
6 x 50 swim @ :50- backstroke/breaststroke by 25's- just like the 2 x 50's above; desc 1-3's if you can
1:00 rest, check HR
6 sets of:
1 x 100 swim free, neg split- br 3/5 by 50's
1 x 75 swim free br 3 @ :55
1 x 100 swim/kick by 50's @ 1:35- kick is on back, 4 UDK's off each wall
3 x 25 swim in primary stroke @ :40, NO FREE (go 15/10, then FAST, by 25's-last 25 is from a dive)
:30 rest after 2nd & 4th sets; go the 25's in4th & 6th sets in 4th best stroke (NO FREE)
Until 7:15, finish up with...
25's kick with boards:
1&2, 1/2 free, 1/2 breaststroke kick- forward somersault at midpool- these two @ :40
#3- all FAST free @ :20 (even rounds NO FREE kick)
100 easy drill before you get out. Do an excellent job at school today, please remind your parents about Coffee tomorrow night. Have a great day!
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