1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM's drill
1:00 rest
2 sets of:
4 x 50 @ 1:00 swim free/fist drill by 25's
4 x 75 @ 1:25- choice free drill, last 50 choice drill in primary stroke
After 2nd set, continue right into...
16 x 50 kick @ :55 as follows:
1-4, go 3 on back (UDK past the flags), #4 is choice free/NO FREE (all kick) with boards
5-8, go 2/2
9-12, go 1/3, then :30 extra rest
then 13-16, all kick with boards free/choice (NO FREE) by 25's
1:00 rest, check HR
3 sets of:
4 x 50 swim at 200 GP in primary stroke @1:10
1 x 100 swim free br 3 @ 1:15 (or @ 1:20, or @ 1:25)
1 x 50 swim at 200 Goal Pace @ :55
1 x 50 swim faster than 200 GP
1 x 100 easy drill/choice by 25's
1:00 rest between sets, check HR between sets.
If there is time, finish up with...
25's "partner kick," with forward ss at midpool; go 4 @ :45, 4 @ :35, and 4 @ :25
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited ot race at the December meets. Have a great day!
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