1 x 600- 300 swim freestyle br 3, 300 reverse IM- each 100 is skulling, drill/drill/kick by 25's
1:00 rest
With fins, 4 sets of:
6 x 25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
After 4th round, take off fins & go 1 x 200- choice fly drill/swim by 25's- build the swim
1:00 rest, check HR
3 sets of:
9 x 50 as follows:
2- swim IM order by 25's @ :45
1- swim free br 3 @ :35
2- kick choice with boards @ :50
1- swim free br 3 @ :35
2- swim/kick by 25's primary stroke @ :50
1- swim free @ :35
1 x 75 kick FAST for time free, 2nd 25 NO FREE @ 1:30
1 x 125 IM- 100 swim, 25 kick FAST dolphin kick with boards @ 2:00
1 x 300 swim free with shnorkels FAST for time- who can be under 3:30 for all 3? Under 3:25?
1:00 rest between sets, check HR
Finish up with...
2 x 75 kick on back descend 1-2 @ 1:30- focus on UDK past the flags, every time.
1 x 50 kick FAST for time- who can be under :35 in every round???
No rest between sets
100 easy drill at 7:15 a.m., check HR. Do some schoolwork today, offer to help your parents around the house this afternoon. Have a great day!
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