1 x 600- 300 swim freestyle, 300 reverse IM- all drill, 3 x 100 reverse IM's drill
1:00 rest
With fins-
16 x 25- odds drill @ :40, evens kick @ :20
Take fins off
4 x 125 various, but last 25 is all kick build to FAST
8 x 1/2 pool sprints @ :30- 2 free, 2 NO FREE
1:00 rest
LONG SWIM- 6 times through
100 swim IM- middle 50 is "IM style"
100 kick on back easy/FAST by 25's
100 swim/drill by 25's in primary stroke, build each 25 swim to a FAST turn
Check HR after 6th time through
If there is time...
75's swim free with shnorkel @ 1:10 (3) & :55 (1)
Do an excellent job with your HW tonight & get excited for your morning off tomorrow. Have a great day!
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