1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
With fins:
8 x 25-
odds, choice breast drill @ :40
evens, FAST dolphin kick on back @ :20
6 x 75 @ 1:30- 2 dolphin kicks 1 breast pull with FLIP TURNS, desc 1-2
:30 rest, check HR & take off fins, then get right into...
1 x 300- drill/swim by 25's- go 50 breast 50 choice, the 25 swim is FROM A DIVE
1:00 rest, check HR
4 sets of:
3 x 75 kick @ 1:30- 25 with boards, 50 on back (UDK past flags!)
1* x 150 swim freestyle neg split
*add 1 x 150 in each round, and each one is different by round- as follows:
2nd set- 50 swim at 200 set up, 25 drill; then 50 at 2nd 50 split of 100 GT, then 25 drill
3rd set- swim FAST for time (get time & figure average per 50)
4th set- kick FAST for time, BROKEN: 3 x 50 @ :15 rest- try to be within :05 per 50 of your 150 FAST time.
150 easy drill before you get out, make the most of your time off today- offer to help around the house. Have a great day!
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