1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 x 125 @ 2:10- 50 3k & switch free drill, 75 drill/kick/drill NO FREE
4 x 50 @ :50 swim/kick by 25's; odds are free, evens are NO FREE
3 x 150 @ 2:45- 25 fly pull with free kick, 50 kick on back (neg split), 75 swim IM
3 x 100 swim IM (last 25 kick free on back) @ 1:45, desc 1-3 to what you can.
1:00 rest, check HR
12 x 50 kick, 2 on back @ :55 desc 1-2, 1 with boards @ :50
4 x 75 @ 1:10- 25 kick free or fly with boards, 50 choice
BROKEN 150 kick- 3 x 50 @ :10 rest
4 x 75 @ 1:15- 25 kick choice with boards, 25 kick free on back, 25 swim breast
BROKEN 150 kick- 75IM/50choice/25Breast, with boards @ :10 rest
4 x 75 @ 1:20- 25 fly kick with boards, 50 choice kick neg split on back
BROKEN 150 kick- 25/50/75 with boards- your choice, but all the same kick, @ :10 rest
3 x 100 swim/kick by 50's in primary stroke desc 1-3 @ 1:45
BROKEN 150 kick free- 50/2 x 25/50 with boards, all @ :10 rest
1:00 rest, check HR
With shnorkels, choice toys @ :40 per 50 (free) or :45 (back), 2 sets of: (1st set free, 2nd set backstroke):
300/200/100/200/300- desc as you go through the set
1:00 rest between sets, check HR after 2nd 300
If there is time-
25's partner kick
100 easy drill before you get out. Do an excellent job in school today, get excited for the December meets. Have a great day!
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