1 x 900- 200 drill/kick (by 50's), 100 swim- free/primary/choice by 300's
1:00 rest
15 x 50 as follows:
1&2- 3kicks&skull breast drill/breast kick on back by 25's @ 1:00
#3- swim breast/free by25's build to FAST turn & breakout, @ :40
1 x 200- choice drill (primary)/skulling by 25's
1:00 rest, check HR
4 sets of:
3 x 100 kick @ 1:40- 25 with boards, 50 on back (FAST UDK's!), 25 with boards; desc 1-3
2 x 75 @ 1:10- 25 kick with boards, 50 swim in primary stroke (gets :05 faster by round)
1 x BROKEN 100 kick with boards- 50/2 x 25; 25/50/25; 2 x 25/50; 4 x 25- all @ :10 rest
No more than 1:00 rets between rounds
Warmdown a 300 easy drill/choice by 50's before you get out. Do an excellent job with your HW tonight & get excited to race this weekend in G'boro. Have a great day!
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