1 x 600- 300 swim free, 200 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
2 x 125 @ 2:15- 50 6k-3str free drill, then 75 drill/swim (build)/drill in primary stroke
4 x 75 @ 1:20- 25 blow it out the back fly drill, 50 choice drill in 4th best stroke
6 x 50 @ :55- swim/kick by 25's, odds are fly, evens are choice
:30 rest, check HR
18 x 25 as follows-
1- 1/2 ra fly drill, 1/2 la fly drill @ :40
2- swim fly build to FAST @ :30
3- kick choice FAST @ :20- focus on explosive UDK off the wall to at least 8 yards out
1:00 rest, check HR again
4 x 75 @ 1:20 in primary stroke, drill/swim/drill by 25's- build the swim to race pace
6 x 50 swim at 200 GP @ 1:00 (#3 is drill), get times and figure avg
1:00 rest
MYSTERY SET- guess it and you don't have to do it
*The set is:
1 x 100 swim free br 3 @ 1:10
1* x 50 swim at 200 Goal Pace @ :50
1 x 50 drill @ 1:00
No rest between sets
*in each round, add 1 x 50 at Goal Pace, but add :05 to the interval, as well- up to 6 x 50 swim at 200 Goal Pace. The very last round (6 x 50) can be free, but the first 5 rounds are all in primary stroke NO FREE for the 50's at Goal Pace.
Until 7:15 a.m.,
With boards @ BROKEN 100-
75 kick FAST for time, :10 rest, 25 swim FAST in primary stroke NO FREE
75 drill/swim/drill by 25's in primary stroke
:30 rest between sets
100 easy drill before you get out. Take good care of yourself away from the pool today; do some reading and help your parents around the house. Have a great day!
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