1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick/drill by 25's
1:00 rest
4 x 50 @ 1:00- choice drill (NO FREE)/fist free drill br 3
4 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's in primary stroke
6 x 25 @ :35- odds drill, evens are swim 200 set-up
6 x 25 @ :25- odds swim dps, evens swim FAST (100- style)
3 sets of:
4 x 50 kick @ :55- alternate boards/on back and on back/with boards- by 25's (odds & evens)
1 x 125 as follows:
50 kick FAST with boards
:10 rest
50 swim FAST- target 200 goal pace- to a hand touch, get time
25 kick FAST with boards, get time for 75
1:00 rest, check HR
After 3rd set, finish up with (rotating between the two):
Lane 1- 50's with shnorkel (4 swim free/1 kick with boards), go 5 @ :50, 5 @ :45, 5 @ :40....
Lanes 2&3- 75's swim descend 1-3's with fins (RACE!)
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited tor ace this weekend. Have a great day!
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