1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 100 @ 1:50- odds drill/swim by 25's choice (NO FREE on #3 & 5); evens are kick on back desc 1-3 to what you can
4 x 75 @ 1:25- 50 dolph kick with breaststroke pull & flip turns, last 25 dolph kick on side
4 x 125 @ 2:15- 50 swim breaststroke (desc 1-2), 75 drill/swim/drill by 25's in 4th best stroke NO FREE
8 x 25 partner kick with boards @ :45- forward somersault at midpool, 2nd half is always breaststroke kick
1:00 rest, check HR
3 sets of:
3 x 100 kick 50 on back/50 with boards @ 1:50
3 x 50 swim/kick by 25's in 4th best stroke NO FREE @ :55, desc 1-3
3 x 75 kick- 25 with boards NO FREE, 50 on back choice- focus on UDK's past flags, @ 1:15 (@ 1:20 if needed)
1 x 100 swim free br 3/5 by 50's @ 1:15 (@ 1:20 for Lane 1)
:30 rest, check HR
BROKEN 100 kick with boards- 25/50/25 @ :10 rest, kick should be primary stroke kick
1:00 rest between sets, check HR
If there is time, finish up with...
3 x 75 swim free with shnorkels & choice toys @ 1:10
3 x 50 swim/kick by 25's IM order by round @ :55
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Please remind your parents about COFFEE on Tuesday Night while you're at drylands. Have a great day!
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