1 x 600- 300 swim free, 300 choice NO FREE
1:00 rest
4 x 125- drill, except 3rd 25 is kick build to FAST on back (UDK's to 8 yards!)
6 x 75- 25 3k skull breast drill, 50 swim/drill primary stroke- build to FAST TURN
15 x 50 as follows:
1-2, swim breast/free by 25's desc 1-2 @ :50
#3- all choice @ :40
Check HR after #15, then...
1 x 300- choice/swim build to FAST turn by 25's- even 25's can be from a dive
1:00 rest, check HR again
With fins:
9 x 75 swim @ 1:30- desc 1-3, keep track of average time on #3, 6 & 9, get average of those 3
1:00 rest
Until 7:30a...
3 x 50 kick @ the average time from the 75's above (avg is :38, that's your interval)
1 x 100 swim free @ 1:10 or 1:15
:30 rest after every 3rd round to check HR
Warmdown a bit 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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