1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/2 kicks 1 pull breast drill- by 25's
1:00 rest
With fins:
6 x 75 @ 1:25, breast pull with 2 dolphin kicks- with flip turns, desc 1-3's
8 x 25 @ :35, breast pull with free kick, except #'s 3, 5 & 7 are kick on back @ :20
1:00 rest, take off fins
4 x 50 swim breaststroke build to FAST turn, then 25 choice drill in 4th best stroke NO FREE @ 1:00
2 x 125 @ 2:15- 50 fist free br 3, 50 drill/swim by 25's 4th best stroke NO FREE, 25 breast kick on back
9 x 50 swim breast/4th best stroke by 25's @ :55, desc 1-3's; Last 3 @ :45 or :50
1:00 rest, check HR
3 sets of:
1 x 250 kick @ 4:30- 100 IM kick with boards, 50 kick free on back (4 UDK's), 100 kick in 4th best stroke ez/FAST by 25's
6 x 25 "side by side" with a partner @ :40- all FAST, same kick for both partners, forward ss at midpool
:30 rest between sets.
With fins, finish up with...
50's swim desc 1-3 @ 1:00- #3 is FAST, then a MYSTERY SWIM after each set of 3 (guess it and you don't have to do it!
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the week ahead. Have a great day!
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