1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:20- 25 6k/3s free drill, 50 choice drill in primary stroke NO FREE
1 x 200 @ 3:40- swim/kick by 25's in primary stroke, except 3rd 50 is all kick w/boards
4* x 50 @ :50 swim free/primary stroke NO FREE by 25's (go 6 x 50 @ :45 in 2nd set)
No rest between sets, check HR after 2nd set.
4 sets of:
4 x 75 @ 1:15- 25 kick with boards, 25 choice swim NO FREE, 25 choice kick on back
1 x 200 @ 3:00- 100 swim IM, 3rd 50 kick choice on back (UDK past flags), 50 swim 4th best stroke
:20 extra rest
BROKEN 150 KICK with boards- 2 x 25/50/2 x 25 all @ :10 rest (even rounds go 50/2 x 25/50)- get times and figure avg per 50
1:00 rest between sets, check HR
After 4th set...
100 easy choice
3 x 50 kick FAST for time @ :15 rest- can you match your avg per 50?
Until 7:15 a.m...
3 x 100 as follows:
odd rounds- swim odds free @ 1:15, #2 IM @ 1:25
even rounds- swim odds IM @ 1:30 (desc), #2 free @ 1:10
1 x 50 @ 1:00- swim neg split in 4th best stroke (odd rounds) or primary stroke (even rounds)
No rest between sets.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
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