1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
16 x 75 as follows:
1-4, d-s-k by 25's @ 1:20
5-8, s-k-s by 25's @ 1:10
1-8 are free, 9-16 are primary stroke NO FREE
9 x 100 swim/kick by 50's @ 1:45, desc 1-3's- except middle 3 x 100 are all swim free/primary @ 1:25
1:00 rest, check HR
24 x 50 free with shnorkels and choice toys as follows:
3 @ :50/1 @ :40*
3 @ :50/2 @ :40
3/3
3/2
3/1
*can go @ :55 and :45 if needed, but try :40 first
1:00 rest, check HR
Until 6:00 p.m,, finish up with...
24 x 25's @ :40 with fins- the usual in sets of 4.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
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