1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
9 x 100 @ 1:45 in sets of 3 as follows:
1&2- drill/kick by 25's
#3- all kick with boards- 50 free, 50 NO FREE- get time & desc 1-3
5 sets of:
1 x 125 swim free br 3 @ 1:35 (or @ 1:45 or @ 1:50 if needed)
1 x 25 swim in 4th best stroke NO FREE @ :35
4 x 25 kick all FAST with boards @ :40- go 2 at a time & RACE!
No rest between sets, check HR after each set.
With fins, until 7:30 p.m., finish up with...
75's swim desc 1-3's @ 1:40
odd rounds of 3 are primary stroke
even rounds of 3 are kick on back- focus on UDK past flags
No additional rest between rounds of 3, check HR after every third 75.
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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