1 x 600- 300 swim freestyle, 300 reverse IM- each 75 drill/drill/kick on back, by 25's
1:00 rest
With fins:
18 x 25 drill @ :40- 2 free, 2 choice, 2 kick FAST on back
Take off fins
3 sets of:
3 x 100 swim/kick (NO FREE) desc 1-3 @ 2:00
5 x 50 free swim with shnorkel (choice toys- different by round) @ :55 (last round @ :50)
1 x 150 swim free- choice equipment, get time & desc 1-3
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 @ :45- the "usual" usual, change strokes after each round of 4 x 25
Until 7:50 a.m., from mid-pool:
Work on turns, 3 free, 3 NO FREE, 3 IM transition
Easy 75 drill before you help with the lanelines. Drink plenty of water today, wear your sunscreen & get excited to tear it up this weekend. Have a great day!
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