1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
4 x 150 @ :10 rest-
odds, 50 drill 25 kick (build) on back
evens- swim primary stroke (build) to FAST turn, 25 swim choice dps
First 2 x 150's are free; last 2 are primary stroke NO FREE
:30 rest, then everybody together...
12 x 25 @ :45-
odds- 15 yards swim FAST, 10 yards drill
evens- swim build to FAST, from a DIVE
1:00 rest, check HR
4 sets of:
4 x 50 swim in primary stroke neg split @ :55, except #3 is all kick choice
1 x 100 swim free br 3 @ 1:15
1 x 50 drill in primary stroke @ 1:00
:20 extra rest, get your mind right...
4 x 50 swim in primary stroke- odd rounds at 200 GP @ 1:10, even rounds go 200 set up/middle 2 @ GP/#4 all out FAST for time- all @ 1:10
1:00 rest between sets, check HR
If there is time, finish up with...
250's @ :15 rest
odds- odd 50 kick FAST with boards, even 50's choice kick on back (focus on UDK past flags)
evens- swim free with shnorkel & buoys, descend 1-3 to what you can
100 easy drill before you get out. Do a great job with your HW tonight
& get excited to train outside. Good luck to everybody racing in Cleveland this weekend. Have a great day!
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