1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 x 200 @ 3:30- 150 swim (build)/drill by 25's, then last 50 kick with boards, desc 50K 1-3
LONG SWIM:
5 times through-
100 in primary stroke- 50 drill, 50 swim @ 200 setup
200 swim free br 3, descend 1-5
100 kick- 50 on back, 50 with boards (neg split)
1:00 rest, check HR
6 sets of:
1 x 50 @ 1:00- 25 swim 15m FAST/10m drill, then 25 swim dps
1 x 50 @ 1:00- 25 swim build to FAST turn & breakout, 25 drill
1 x 50 @ 1:00- 25 swim all out FAST, 25 drill
1 x 100 swim @ 2:00- 1st 50 at 200 setup, then 2nd 50 add kick for all out FAST
2 rounds primary stroke, 2 rounds free, 2 rounds choice
Warmdown with 50's @ 1:05 as follows:
odds- FAST/easy/FAST
evens- easy/FAST TURN/easy
Be sure to wear your sunscreen today, drink plenty of water & offer to help around the house. Get onto the club website & commit for your Championship meets, also. Back here tomorrow morning. Have a great day!
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