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 the pace clock
3 x 100 @ 1:45- 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 @ :55 desc 1-2, #3 is swim all breaststroke, 2nd 25 is FAST
18 x 50 kick- 2 @ 1:00 neg split, 1 @ :50 all FAST; focus on UDK's past the flags; even rounds of 3 are with boards- keep track of times on 50's @ :50, add up for 300 total.
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 with your HW tonight,
get excited for the TEST SET on Saturday. Have a great day
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