1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling- by 25's
1:00 rest
15 x 50 as follows:
odds- drill/kick by 25's @ 1:00, build the kick to FAST; focus on 4 UDK's off the turn
evens- swim/drill @ :50- focus on building to a RACE PACE TURN, EVERY TURN; can change up strokes, but same stroke for entire 50
3 x 150 @ 2:40
odd 50's are kick (1st on back, 3rd with boards)- focus on 4 UDK's, desc the 50's 1-2; middle 50 is swim IM transition
3 x 350 swim free with shnorkels & choice equipment (can be different by 350, but all with shnorkel)- except 1st & last 50's are kick with boards (and shnorkels), desc 1-3 to something juicy @ 5:15
1:00 rest, check HR, get water & a bathroom break if needed; then, GET YOUR MIND RIGHT...
6 rounds of:
5 x 50 @ 1:00-
odds are kick FAST for time with boards (bank the rest), keep track of FAST kick times...
evens are swim backstroke with RACE PACE TURNS & BREAKOUTS
MYSTERY SET- guess it and you don't have to do it...
Check HR after each round.
Until 7:30a, finish up with...
1 x 37.5 fly swim build to FAST turn @ :50
3 x 25 @ :40 IM order from midpool (1 fly, 1 back, 1 breast) with FAST turns
1 x 37.5 swim 4th best stroke with FAST turns @ :50
1 x 100 swim free br 3 @ FASTEST INTERVAL POSSIBLE
1:00 rest after every 3rd round, check HR
150 easy drill/skulling by 50's before you get out. Enjoy your time off today, catch up on some schoolwork & offer to help around the house. Tomorrow morning at 5a up at CM for the morning groups. Have a great day!
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