1 x 600- 300 swim easy freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
3 x 100 @ 1:50- 50 choice drill, 50 kick with boards (last 25 breaststroke kick)
1 x 150 kick on back (4 UDK's!) , descend the 3 x 50 to something juicy!
1:00 rest between sets, check HR
Half pool sprints @ :40- out to 15 yard marker; go 4 freestyle (forward ss) and 4 in primary stroke (backward someraults) . (NO FREESTYLE on the primary stroke out & back).
Go at least 12 x half pool sprints...
LONG SWIM-
4 times through:
150 swim IM- 50 of fly, back, breast
150 swim/kick (by 25's) in primary stroke- desc the 3 x 50's 1-3 to something juicy
100 swim freestyle br 3/5 by 50's- swim like the end of the IM
Finish up with 12 x 50 pull free with buoy & shnorkels @ :55
Do an excellent job with school today and get excited for the Orange & Teal meet this weekend! Have a great day!
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