1 x 600- 300 swim freestyle, 300 reverse IM- all drill
1:00 rest
With fins-
Butterfly drilling:
* three "dolphin kick drills:" Fish, Body Position Kick, Body Dolphin Breathe
*Fly stroke drills: focus on "lift & drop" to breathe, continuous kick, firm hands out the back
Jr. Gold- after Jr. Silver gets out, finish up with...
6 x 50 as follows:
odds- 15 Fly/35 Free (then 35/15, then all fly on #5)- all @ 1:00
evens- swim free br 3 @ :50*
*2nd & 4th sets go even 50's @ :45
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for a juicy kick set tomorrow. Have a great day!
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