1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 kick free head out, 50 drill i 4th best stroke, NO FREE
3 sets of:
3 x 75 @ 1:15- 50 drill, 25 swim build to FAST
5 x 25- kick on back (UDK past flags) @ :35, then build to FAST (#'s 4&5 are kick FAST with boards)
Go first set free, 2nd set primary NO FREE, 3rd set choice
Check HR after each set.
With fins,
9 x 75 breast pull with dolphin kick in sets of 3:
1-3, desc @ 1:20
4-6, make interval @ 1:05
7-9, desc @ 1:30
Flips turns throughout; check HR after #9, then 75 choice drill
Check HR & take fins off
5 rounds of:
4 x 50 swim breast free @ :45 (except #3 is @ :40 in sets 1, 2 & 4; @ :35 in 3rd & 5th sets)
1 x 200 swim free br 3 (3rd 50 br 5) @ 2:40- gets :05 FASTER by round (2nd set @ 2:35, 3rd set @ 2:30; 4th set @ 2:25; 5th set @ 2:20!!)
1:00 rest after 3rd & 5th sets, check HR
Until 7:15 a.m., finish up with...
Partner kick 25's with boards as follows:
odds- forward somersault @ midpool; first half free kick, 2nd half breast kick, all @ :45
evens- straight kick (NO ss) choice kick, all FAST, all @ :25
Go 8 x 25 at a time before taking extra :30 rest, check HR
100 easy drill before you get out. Do some HW today and enjoy the SNOW. We['re missing you all down here, everybody is swimming well- 8 of our 10 SNOW athletes made Finals last night. Noah was 3rd in the 50 Back; Kyle went 2:21.3 in the Breaststroke and Natalie went 2:24.0; JP was 9th overall in the IM with a 4:41.Maybe next year you can be down here at the meet. Have a great day!
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