1 x 600- 300 swim freestyle, 300 reverse IM- drill/kick by 50's
1:00 rest
4 x 50 ra2 la2 free/choice drill NO FREE by 25's
6 x 25 @ :35- odds breast pull with free kick, evens kick on back build to FAST, focus on UDK
12 x 100 @ 1:45 as follows:
odds- 25 swim free build to FAST turn, then 75 drill/swim/drill by 25's in primary stroke NO FREE
evens- all kick with boards, but gets :05 faster (#2 @ 1:40, #3 @ 1:35, etc...); miss interval, kick on back
1 x 200- skulling/drill in primary stroke NO FREE by 25's
1:00 rest
4 sets of:
4 x 50 swim in primary stroke @ :45 (can go @ :50 in 1st round)- focus on FAST turns
1 x 100 swim free br 3 @ 1:10
4 x 50 swim at 200 GP in primary stroke @ 1:00
1 x 200 swim free br 3 @ 2:15
50 easy choice
1:00 rest between rounds, check HR
With fins, finish up with...
150's breast pull with dolphin kick desc 1-3, with flip turns @ 2:40, can use paddles for one round
100 easy drill before you get out. Do an excellent job in school today and get excited for the SWIM-A-THON this weekend. Have a great day!
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