1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
2 sets of:
4 x 25 3 kick-surf breaststroke drill @ :40
3 x 50 @ 1:00 2k1p breast drill/breast kick on back @ 1:00
4 x 25 breast pull with free kick @ :40
3 x 50 swim back/breast by 25's @ :55 desc 1-3
No rest between sets. Check HR after 3rd set, then...
1 x 300-
25 skulling, 50 choice breaststroke drill, then last 25 swim breaststroke FROM A DIVE build to FAST
1:00 rest
3 sets of:
4 x 75 kick @ 1:30
1- 25 kick FAST with boards, 50 easy swim
2- 50 kick FAST (25 w/boards, 25 on back- UDK), 25 swim easy
3- all kick FAST for time with boards
4- 25 kick FAST, 50 easy choice
1 x 150 swim free br 3, desc 1-3 to all out RACE for time @ 3:00
No extra rest between sets, check HR after each 150.
Until 6p, finish up with...
4 x 75 @ 1:30- same as kick set above, except in your 4th best stroke, @ 1:30
1 x 150 kick for time- all out FAST, 50 on back choice, 50 with boards 4th best stroke, 50 on back choice- all @ 3:00
No extra rest between sets, check HR after each 150 kick
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
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