1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling- by 25's
1:00 rest
4 x 125 @ :10 rest- 50 ra2 la2 free drill with overkick, then 75 drill/drill/kick in 4th best stroke
Everybody together, 4 sets of:
6 x 25 kick with boards @ :40- 2 at a time, forward ss at midpool; kick is different by round
6 x 50 kick @ :50- alternate boards/back (odd 50's) and then back/boards (even 50's)
1 x 200 @ 3:30-
odd rounds kick on back, except 3rd 50 is swim FAST in 4th best stroke;
even rounds swim 4th best stroke, except 3rd 50 is kick FAST with boards
No rest between sets.
After 4th set, check HR & 1:00 rest, then:
Until you miss the interval-
4 x 50 swim/kick in 4th best stroke @ :55- gets :05 faster by round until you can't make it
1 x 75 swim FAST in 4th best stroke @ 1:40
No rest between sets, check HR after each 75.
Until 7:15 a.m., finish up with:
300's free with shnorkel & choice equipment @ :20 rest, descend as you go, but different equipment for each 300
100 easy drill before you get out. Do an excellent job in school today, get excited for the LONG SWIM tomorrow. Have a great day!
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