After warmup with Ross...
5 sets of:
3 x 50 swim/kick by 25's @ :55, go primary stroke on odds, #2 is choice
2 x 25 kick FAST with boards, TOMBSTONE style, @ :50 (gets :05 FASTER by round)
1 x 50 kick FAST for time on back @ 1:00
2 x 50 swim IM order by 25's @ :50 (fly/back, then back/breast)
3 x 50 kick with boards desc 1-3 to all out FAST @ 1:00- #3 should be JUICY
No rest between sets, keep the fast stuff FAST and focus on the UDK's throughout the set.
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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