1 x 600- 300 swim freestyle, 300 reverse IM drill- 3 reverse 100 IM's drill
1:00 rest
3 x 150 @ 2:40- 100 drill/swim by 25's, last 50 kick on back desc 1-3 (UDK!)
8 x 25 @ :40-
Odds- BPK
Evens- choice drill (NO FREE on 6&8)
:30 rest, check HR
12 x 100 as follows:
Odds- kick 50 with boards, 50 on back (UDK to 8 yards!) @ 1:40, desc 1-3's
Evens- swim/kick with boards by 50's @ 1:30- make the interval!
1 x 450 kick- 100 IM with boards, 50 choice on back- desc the 150's 1-3 to juicy!
Check HR
8 rounds of:
4 x 75 swim IM @ 1:10 desc 1-3 to FAST; #4 drill @ 1:30 (fly/back/breast in 1st round, then back/breast/free in 2nd round; breast/free/fly in 3rd round, and free/fly/back in 4th round)
4 x 50 swim at 200 Goal Pace @ :10 rest-
1st set go 1st & 3rd 50's at 200 GP, others are drill; 2nd set go 1, 2 & 4 at 200 GP; 3rd & 4th sets go all 4 x 50 swim at 200 GP @ :10 rest (2nd set of 4 rounds, these 50's are free)
150 easyd rill/skulling by 25's before you get out. Do an excellent job in school today and get excited for our March meets. Have a great day!
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