1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
6 x 25 @ :35- breast pull with free kick- get flat at the end of each stroke
4 x 75 @ 1:20- 50 2 dolphin kicks 1 pull breast with flip turns, last 25 is dolph kick on side- face scoreboard
3 x 100 @ 1:40- 25 choice breaststroke drill, 50 kick FAST UDK's to the breakout (past 10m), last 25 choice drill NO FREE or BREASTSTROKE
:30 rest, take fins off, check HR
1 x 300- 50 2 kicks 1 pull breast drill, 25 swim breaststroke FROM A DIVE build to FAST
Check HR
18 x 50- 2 swim breast/free by 25's @ :50 desc 1-2, #3 is swim all breaststroke, 2nd 25 is FAST
18 x 50 kick- 2 @ :55 neg split, 1 @ :45 all FAST; focus on UDK's past the flags; even rounds of 3 are with boards- keep track of times on 50's @ :45, add up for 300 total.
1 x 600 kick- 100 on back neg split, 50 with boards (breast/free by 25's) FAST
1:00 rest, check HR
MYSTERY SET- guess it and you don't have to do it!
Until 7:15 a.m.,
1 x 250 swim- 150 free br 3/5/3 by 50's, 50 back/50 breast (IM style) @ 3:40
3 x 50 swim back/breast @ :55* descend 1-3 to something juicy!
*gets :05 faster by rounds of 3.
1:00 rest after every third round, check HR
100 easy drill before you get out. Do an excellent job in school today, get excited for the TEST SET on Saturday. Have a great day!
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