1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
2 x 50 @ 1:00- 25 ra2 la2 free drill, 25 choice drill in 4th best stroke NO FREE
4 x 25 kick FAST with boards @ :45- except #3 is @ :25 (odds free, evens NO FREE)
1 x 100 kick on back - focus on UDK past flags with FAST turns, @ 1:45
4 x 50 swim/kick in 4th best stroke by 25's NO FREE @ :55, desc 1-4
1 x 100 kick with boards @ 1:45- 25 dolphin kick, middle 50 free kick, last 25 breast kick; get time & desc 1-3 to something juicy
No rest between sets, check HR after each set
After 3rd set, continue right into...
3 x 150 swim @ 3:00 descend 1-3 to something juicy, 100 swim free, 50 swim in 4th best stroke NO FREE
1:00 rest, check HR again
TEST SET-
400 kick free with boards FAST for time
Check HR
Until 10 a.m., finish up with...
50 as follows:
1-3, swim fly/IM order by 25's (fly/back, fly/breast, fly/free- by 25's)
#4- swim/kick all fly
1st 8 @ :50 or 1:00; 2nd 8 @ :45 or :55; next 8 @ :40 or :50!
100 easy drill before you get out. Do an excellent job at drylands today- and with your HW. Tomorrow night at Ida Lee at 6:00 p.m. Have a great day!
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