1 x 600- 300 swim free, 300 reverse IM- odd 100's drill, evens kick
1:00 rest
4 x 125 @ :15 rest- 50 6k/3s free drill, 75 drill/drill/kick by 25's in primary stroke NO FREE
6 x 50 drill/swim by 25's in 4th best stroke @ 1:00
1 x 400- kick/swim by 50's- kick is neg split on back (UDK's past flags), swim is choice
1:00 rest
4 sets of:
1 x 450 swim free with shnorkels- odd 50's cruise, even 50's at pace @ 7:00
1 x 300 swim free (no shnorkel), descend 1-2's- #2 & 4 are FAST
1:00 rest between sets, check HR
Until 6:00 p.m., finish up with...
100's swim @ 1:50 with shnorlels- odds at pace (pick one), evens kick FAST for time with boards
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for our meet on Feb. 10. Have a great day!
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