1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
With fins:
Fly drilling with fins (25's & 50's)
Take fins off...
3 sets of:
3 x 75 swim (fly/back by 25's), last 25 kick breaststroke with boards @ 1:20, desc 1-3 (gets :05 faster by round), #3 is always FAST
1 x 75 swim free br 3 @ :55 (or @ 1:05, Lane 1)
3 x 25 kick FAST with boards @ :45- partner style in odd rounds; BROKEN in 2nd round
1;00 rest between sets, check HR
1 x 600 pull free with shnorkels & paddles, desc the 150's 1-2 & 3-4 to something juicy
1:00 rest, check HR
With fins, until 7:30 p.m., finish up with...
150's swim desc 1-3's @ 2:40
odd rounds- free
even rounds- NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight- nake sure you're ready for the week ahead at school. Remind your parents about the Swim & Rock Meet Commit deadline tomorrow. Have a great day!
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