1 x 600- 300 swim freestyle, 300 reverse IM-- each 100 is drill/swim/drill/kick by200's
1:00 rest
With fins:
8 x 25 fly drill @ :35- odds fly pull with free kick, evens choice fly drill
6 x 75 @ 1:15- 25 swim (build to FAST turn), 25 1/2 ra 1/2 la fly drill, 25 fly kick on side
:30 rest, take fins off then continue right into...
4 x 50 @ 1:00- catchup drill, blow it out the back fly drill by 25's
6 x 100 @ 1:40-
odds 25 swim fly (build), 50 swim free br 3, 25 swim fly- UDK FAST & FAR
evens- swim/kick on back (UDK's FAST & FAR) by 50's, desc 1-3
1:00 rest
With boards, 4 sets of:
1 x 75 kick IM order by 25's @ 1:20- get time
2 x 75 @ 1:10- 50 swim/drill by 25's (build the swim to a FAST turn), 25 kick FAST
1 x 75 kick IM order by 25's FAST for time
:30 rest between 1st & 2nd set of 4, then again between 3rd & 4th sets, check HR
LONG SWIM-
5 times through:
1 x 100 swim IM (add 100 to each round, up to 400- twice, 2nd time is 4 x 100 IM's)
1 x 25 fly kick with boards, FAST
1 x 50 kick free on back- STRONG negative split
1 x 25 breast kick with boards, FAST
Check HR after 5th time through
1:00 rest
Until 7:15 a.m., finish up with...
5 x 50 free with shnorkels & buoys- odds pull @ :50, evens swim @ :40
4 x 25 @ :35- odds swim fly FAST, evens swim 4th best stroke NO FREE build
No rest between sets.
100 easy drill @ 7:15 a.m.; do an excellent job with school today, and with drylands. Get excited for IMX this weekend & have a great day!
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