1 x 600- 300 swim free, 300 reverse IM- each 75 is choice skulling/drill/drill by 25's
1:00 rest
6 x 150 @ :10 rest-
odds- drill/swim by 25's
evens- swim/kick by 25's, desc the 150's 1-3
1* x 300 50 kick, 25 swim (from a dive) build to FAST- same stroke as 150's above
*Ida Lee group go 2 x 300 @ :20 rest1:00 rest
LONG SWIM-
3 times through:
100 swim IM
150- 75 swim back, 75 swim breast (IM style)
200 swim/kick by 50's in primary stroke, 2nd 100 faster than 1st
200 swim free- 100 cruise, 100 @ mile pace
Check HR after 5th round
1:00 rest
Until 6:00 p.m.,
1 x 75 kick all out FAST for time- get time, then right into...
1 x 50 easy choice @ 1:15
For Ida Lee group: 1 x 50 swim/kick FAST in primary stroke (NO FREE)
:30 rest between sets
100 easy drill before you get out. Do an excellent job with your HW over the break, and check the website for the schedule (Thursday 5:15 a.m. and Friday at 3:30 p.m.). Have a great day!
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