1 x 800- 300 swim freestyle, 300 reverse IM (75 drill of each), 200 kick on back
1:00 rest
6 x 75 @ 1:20- 25 kick on back (build), 50 3k/skulling breast drill
9 x 50 @ :50- 2 swim/kick by 25's choice, 1 swim all breast
1:00 rest
Sr. Gold-
20 x 200 as follows (won't get to all 20, but let's give it a go...)
100 kick- 75 FAST for time, 25 easy
100 swim neg split
Sr. Silver-
With fins:
9 x 75 swim desc 1-3's as follows-
3 @ 1:20, 3 @ 1:30, 3 @ 1:40
1 round (of 9) free, 1 round primary stroke, 1 round IM (no free)
Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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