1 x 600- 300 swim freestyle, 300 reverse IM drill
1:00 rest
After warmup with Ross (I am at the Distance Meet)...
4 times through:
3 x 100 @ 1:50- 50 kick on back, 25 swim in 4th best stroke, 25 kick choice; desc 1-3 to JUICY
3 x 50 kick with boards @ 1:00-
1st 50, easy/FAST by 25's
2nd 50 is FAST/easy by 25's
3rd 50 is all FAST
1 x 150 swim free (odd rounds) or IM (even rounds- 50 of each stroke, NO FREE) FAST @ 2:30
1 x 50 kick FAST with boards for time, partner kick style- race it up here!
Warmdown with some 50's swim backstroke, focus on UDK past flags, go 3 @ :55, 3 @ :45, 3 @ :40; then 3 @ :50, 3 @ 1:00- go swim/drill by 25's in last 2 sets of 3
Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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