1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
8 x 25 @ :40- odds, dolph kick on back (halfway underwater), evens choice drill in primary stroke NO FREE
8 x 75 as follows:
odds- 25 ra2 la2 free drill, 50 drill in primary stroke NO FREE @ 1:20
evens- 25 swim free build to FAST turn, 25 kick on back FAST (UDK's), 25 swim in primary stroke NO FREE build to FAST
8 x 50 @ :45 (Jr. Gold @ :50)-
odds- swim free br 3/5 by 25's
evens-swim/kick by 25's in primary stroke, NO FREE
1:00 rest, check HR
With boards, where noted, 2 sets of:
2 x 75 kick on back (25 free, 50 choice) @ 1:20, desc 1-2
1 x 100 kick IM with boards @ 1:40 FAST, get time
2 x 75 kick @ 1:20- 25 dolphin kick with boards, 50 on back choice, desc 1-2
1 x 100 kick with boards- 50 free, 50 primary stroke @ 1:40- get time
2 x 75 kick on 1:20- 50 choice on back, 25 breast with boards, desc 1-2
1 x 100 kick FAST for time with boards- all in primary stroke @ 1:40, get time
1:00 rest, check HR
After 1st set...4 x 50 choice @ :55, then repeat the set
After 2nd set...4 x 50 choice @ 1:00, then...
MYSTERY SET- ???
Until you have to get out, finish up with...
7 x 50 @ 1:00 (gets :05 faster by round)- odds choice kick, evens swim 4th best stroke (NO FREE)/choice by 25's
1 x 150 swim IM (2 x 75 swim IM, NO FREE)- get time, 2nd 75 is always FAST, from a DIVE
:30 rest between sets.
100 easy choice drill before you get out. Do an excellent job with your HW today- and offer to help around the house. We had a great time here at the meet in Greensboro, but we missed you all. See you tomorrow, have a great day!
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