1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 sets of:
3 x 50 @ 1:00- cup free, choice drill in primary stroke by 25's
6 (side by side) x 25 kick @ :45, forward ss at midpool (except backwards for middle 2)
4 x 75 @ swim free/primary (build) free @ 1:15 (get's :05 faster by round
No rest between sets, check HR after 3rd set.
12 x 200 as follows:
1- swim neg split @ 2:45, br 3- except br 5 on 3rd 50 with overkick
2- swim 100 IM, 3rd 50 kick choice with boards, last 50 swim free br 3
3- go 4 x 50 in primary stroke @ 1:10 desc 1-4 to 200 GP (1st set), then 1-3/4; 1-2/3&4; then all 4 at 200 GP in 4th set @ 1:10
1 x 600 swim free with shnorkel & choice equipment, desc 200's to what you can (hand touch at 400 to get time for last 200)
With fins,
24 x 25 @ :45- the usual in sets of 4
If we can get a block- work on starts.
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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