1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 x 150 @ 2:40- 100 drill/swim by 25's, last 50 kick on back (UDK's to 8 yards!), desc 1-3
8 x 25 @ :40-
odds- BPK, keep head still, roll hips to perpendicular on the kick
evens- choice drill in primary stroke, NO FREE
:30 rest, check HR
8 x 100 as follows (MAYBE 10, MAYBE 12):
odds- all kick @ 1:45, 50 with boards, 50 on back (UDK to 8 yards!)
evens- swim/kick by 50's- kick is with boards- really get this going here (free on 2&4, primary @ 6&8)
Check HR
100 easy choice/kick on back by 25's, then finish up with...
3 x 75 swim IM @ 1:15 desc 1-3 to FAST
4 x 50 swim in primary stroke as follows:
odd rounds- 1, 2 & 4 at 200 GP (#3 is drill)- all @ :10 rest (maybe :15)
evens rounds, #1 is drill, then last 3 x 50 swim at 200 GP, all @ :10 rest (maybe :15)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our March meets. Have a great day!
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