1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 75 @ 1:25- 25 body position kick, 50 choice breaststroke drill
3 x 100 @ 1:50- 50 ra2 la2 freestyle drill, 50 2 kicks 1 pull breaststroke drill
12 x 25 @ :40- 1&2 are sit & spin drill, #3 is swim backstroke, "200 setup style"
6 x 75 swim back/breast/free by 25's, 2 @ 1:25 (desc), 2 @ 1:15 (desc again), 2 @ 1:05- make the interval
1:00 rest, check HR
12 x 150 as follows:
1- 50 kick FAST with boards, 100 swim IM
2- 100 kick on back, 50 swim neg split in 4th best stroke
3- all kick FAST with boards
4- swim free br 3 (except br 5 at 75-125), BIG negative split
Go 4 @ 2:45, 4 @ 2:35 and 4 @ 2:25
1:00 rest after #12; check HR after every 4th 150 (swim free)
With fins, four rounds of:
6 x 25 @ :40-
odds, swim build to furiously FAST finish
evens- 15M swim all out FAST, last 10 yards drill
After #6, continue right into...
1 x 50 LUNGBUSTER/swim by 25's- how fast can you go? Can you equal your 50 SCY best time? Be faster than your 50 SCY best time?!?
If there is time, until 6:30 p.m., finish up with...
75's swim free with shnorkels-
3 @ 1:10 (1:15) desc 1-3 to what you can; then #4 is swim free @ :55 (1:00)
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
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