1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 100 @ 2:15- (different dolphin kick drills off each 50) 50 catchup free drill, 50 choice drill in primary stroke NO FREE
6 x 150 @ 3:15- 25 free drill choice, 25 swim free with FAST turn & breakout; middle 50 same, but in primary stroke, last 50 kick on back build to FAST
8 x 50- odds fast breakout & swim (15M), then drill (same stroke) for 35M @ 1:00; evens- kick FAST/easy by 15/35; 25/25; 35/15, then #8 all FAST
6 sets of:
4 x 50 kick with boards @ 1:10 (#3 @ :55)
2 x 50 kick on back @ 1:00- big UDK's off each wall
2 x 50 kick with boards desc 1-2 to FAST @ 1:15
After even sets:
#2- 200 swim free br 3 BIG neg split
#4- 200 swim in primary stroke NO FREE, BIG neg split
#6- 200 kick all out FAST for time
1:00 rest after each 200, check HR
Until we have to take the lanelines out, finish up with...
"Out & backs" in 4th best stroke @ :45- all FAST with forward ss at 15M mark (every other set of 4 can be free); these are swim out, kick back
100 easy drill before you get out to help with lanelines. Do an excellent job in school today & get excited for the long weekend. Have a great day!
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