1 x 600- 300 swim freestyle, 300 reverse IM drill (drill-drill-kick by 25's)
1:00 rest
12 x 100 as follows, all @ 1:40-
1- swim free/fist drill by 25's, count strokes for both- how close are those numbers?
2- choice drill free/choice drill NO FREE by 50's
3- swim free/NO FREE by 50's, desc 1-3
LAST 3 x 100's will be all kick, also @ 1:40-
50 on back, 50 with boards desc 1-3 to FAST
1:00 rest, check HR
Get ready...
HOUR OF POWER!!!!
60 x 50, 6 with boards, 6 on your back- all FAST!!!
If there is time, finish up with...
75's pull free with shnorkels & paddles (even rounds of 3), desc 1-3 @ 1:10
Do an excellent job in school today and get excited for our LONG SWIM tomorrow. Have a great day!
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