1 x 600- 300 swim freestyle, 300 reverse IM- 3 x reverse 100 IM's, all drill
1:00 rest
4 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
6 x 75 @ 1:25-
odds- breast pull with free kick/choice drill NO FREE/kick on back build- by 25's
evens- 2 kicks 1 pull breast drill/choice drill NO FREE/kick on back FAST- by 25's
1 x 300- 25 swim breaststroke build, 50 swim choice, 25 kick on back, UDK to halfway
1:00 rest, check HR
3 sets of:
3 x 50 kick on back @ :55- focus on 4 UDK's off each wall and STRONG 2nd 25
1* x 100 swim free br 3 @ 1:25, strong in & out of turns (@ 1:35 if needed for Lane 1)
3 x 50 swim/kick by 25's in primary stroke @ 1:05, descend 1-3 to FAST
4 x 75 kick @ 1:30- 50 on back (4 UDK), then last 25 kick FAST with boards in primary stroke
1:00 rest after 1st set, check HR, then straight through 2nd & 3rd set
*add 1 x 100 in each round
Finish up with...
Out & backs with boards, kick IM order by 12.5's (forward ss in odd
rounds, backwards ss in even rounds); go 4 at a time @ :45, then a 50
easy drill @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the Intrasquad Meet this Saturday. Have a great day!
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