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 (@ :50 for Lane 1)
1- swim free br 3 @ :40 (any volunteers for :35?!?)
2- kick choice with boards @ :50 (@ :55)
1- swim free br 3 @ :40
2- swim/kick by 25's primary stroke @ :50 (@ :55)
1- swim free @ :40
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 @ 2:15
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
If there is time...
Work on turns from midpool
100 easy drill before you get out. Do some schoolwork tonight so you're not scrambling to get it all done next Monday. REMEMBER, there will be workout tomorrow afternoon here at CM from 5-6:30 p.m. Have a great day!
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