1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
6 x 100 drill/kick on back (UDK's) by 50's odds choice, evens NO FREE- all @ 2:00
4 sets of:
3 x 50 swim/kick on back (UDK!) by 25's @ 1:00 desc 1-3 (primary stroke in even rounds)
1 x 75 kick FAST for time @ 1:30 with boards (free)
2 x 75 @ 1:20- 25 kick, 50 swim (choice in odd rounds, all primary stroke in even rounds, desc 1-2
1 x 50 kick FAST for time with boards @ 1:00- free in odd rounds, primary stroke in even rounds.
No rest between sets, check HR when you can
1:00 rest after 4th set.
15 x 50 kick as follows:
1-3 @ :55, on back, except #2 with boards, desc 1-3 if you can.
4-5, swim/kick by 25's choice, desc 1-2, same stroke for both- all @ 1:00
:30rest after #15, check HR, then...
12 x 150 swim free as follows, choice of toys:
3 @ 2:20, desc 1-3
1 @ 2:10- make the interval
2 @ 2:20, 2 @ 2:10
1 @ 2:20, 3 @ 2:10
1:00 rest, check HR
With fins, finish up with...
Fly drilling until 7:55 a.m.
100 easyd rill before you get out to help with the lanelines. Do an excellent job in school today and wear your sunscreen. Have a great day!
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