1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
8 x 50 drill/kick (odds) or swim/kick (evens), all @ 1:00- 4 free, then 4 NO FREE
Then...
30/20/10 swim, pull & kick (kick is 150 on back, 50 with boards); pull is with shnorkels
1:00 rest after each, check HR
Talk about the meet:
What was good, and what needs work
Finish up with...
NCSA's:
12 x 75 as follows:
Odds- drill/drill/kick on back (UDK's past flags) @ 1:20
Evens- swim/kick on back/swim @ 1:10
Go 4 free, 4 primary NO FREE, and 4 IM
100 easy drill and hop out
MAKO Meet:
Until 7:15 a.m.,
3 x 50 swim-kick by 25's @ :55, desc 1-3 to something juicy
1 x 75 kick FAST for time with boards @ 1:30
Odd rounds free, even rounds NO FREE
100 easy drill before you get out. Do an excellent job in school today and get excited to race this week. Have a great day!
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