1 x 600- 300 swim freestyle, 300 reverse IM- today, all kick
1:00 rest
8 x 75 @ 1:20- odds are drill/kick/drill (build kick), evens are swim (build)/50 kick with boards (ez/FAST by 25's)
1 x 250 swim/drill by 25's- build swim into FAST tune & breakout, then drill to the end
1:00 rest, check HR
15 x 150 @ 2:40 in sets of 3-
1- 50 kick FAST with boards, 100 IM swim
2- 50 kick FAST with boards, 50 kick FAST on back, 50 choice drill
3- all kick FAST, different by rounds (with boards, on back, maybe BROKEN, IM or primary, etc)
No rest between rounds of 3, check HR after every 3rd 150
1:00 rest after #15
Finish up with 50's @ 1:05 until 6:30p- go choice breast drill/choice by 25's.
Warvvmdown a bit before you get out. 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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