1 x 600- 300 swim free, 300 reverse IM- each 75 is skulling, drill, drill by 25's
1:00 rest
With fins-
4 x 25 fly pull with free kick @ :35
4 x 50 @ 1:00- blow it out the back fly drill, kick on back FAST by 25's (UDK to halfway)
6 x 25 @ :35- odds are ra fly drill; evens are la fly drill- breathe every stroke & to the front
Check HR, take fins off & get right into...
1 x 300- 25 choice kick on back (build), 50 choice fly drill, 25 swim fly (build) FROM A DIVE
1:00 rest, check HR again
12 x 75 as follows:
1-8: odds are swim back/breast/free by 25's; evens are swim/kick/swim by 25's, all fly (go 1-4 @ 1:20; 5-8 @ 1:10
9-12, all kick IM order by 25's @ 1:15- you'll have to hustle here (JP's choice, on back or with boards)
2 x 300 kick @ 5:30 desc 1-2 as follows:
25 FAST kick choice with boards, 50 kick free on back (UDK past the flags)
1:00 rest, check HR
With fins, finish up with...
12 x 75 swim desc 1-3's @ 1:40; odd rounds of 3 are IM (NO FREE); even rounds of 3 are choice (can be kick).
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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