1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling- by 25's
1:00 rest
4 x 100 @ :10 rest- 50 6k1stroke back drill, 50 choice drill NO BACK
8 x 25 @ :40- odds are sit & spin back drill, evens are 2 kicks 1 pull breast drill
6 x 75 @ 1:20- 25 kick choice (focus on UDK past flags), 25 breast pull with free kick, last 25 is 1/2 right arm 1/2 left arm fly drill
8 x 1/2 pool sprints @ :35- go to 15meters, then stop; come back to the original wall you left from for the next one- go 2 butterfly, 2 NO FLY
1:00 rest, check HR
3 sets of:
4 x 50 swim @ :55, except #3 @ :40, as follows:
odds free;
evens swim free/NO FREE
1 x 75 swim free br 3/5/3 by 25's @ :55- you'll have to hustle here! (SCM- go @ 1:00 if necessary; SCY- hustle to make the :55 interval)
3 x 25 kick FAST @ :40- each 25 is FAST, go 1st 25 on back (UDK), last 2 with boards
1 x 300 swim IM- 3 x 100 IM's swim, except last 25 of each 100 is kick on back free
Get time for the 300 IM & descend 1-3 to something juicy
1:00 rest between sets, check HR
Finish up with 50's as follows (until you have to get out):
3 swim free neg split with shnorkel & choice toys, can be pull (paddles okay- but only on every other round) @ :55
1* x 50 kick FAST with boards & shnorkels- face in water with board @ 1:05
*add 1 x 50 kick each round, up to 3 x 50 kick, then back down to 1 x 50 kick
No rest between 50's swim & kick until you've gone through 3/1- 3/2- 3/3- 3/2- 3/1, then 1:00 rest
100 easy drill before you get out. Wear your sunscreen & drink plenty of water, get excited for the long swim tomorrow (try to make plans to swim together). So far here in FL, Sammy the O won the 16 & Under 1500M Free (16:02), Janika won the 16 & Under 200M Back (2:20.9) and Mighty Burris won the Men's Open 100 Breast (1:02.8)! Maybe next year you can join us here. Have a great day!
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