1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 125 @ 2:10- 50 3 strokes/6 kicks free drill, 75 drill/kick/drill in primary stroke by 25's
4 x 100 drill/50 kick/drill in primary stroke @ 1:45
4 x 75 @ 1:25 kick (build)/swim dps/kick (FAST UDK & breakout) in primary stroke
8 x 25 @ :45- odds kick FAST, evens swim 200 set-up, go 4 free, 4 primary stroke
1:00 rest, check HR
Pace 50's get faster by round, 100's stay the same, 150's- make the interval...
4 sets of:
5 x 50 swim at 200 GP @ 1:05
3 x 100 swim IM desc 1-3 @ 1:30
2 x 150 swim free @ :15 rest
#1- 50 build, 50 200 set up, 50 drill
#2- giddyup
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 @ :40- the usual.
Do an excellent job in school today & get excited to race this weekend. Have a great day!
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