1 x 600- 300 swim free/300 reverse IM- all drill
1:00 rest
4 x 125 @ 2:15- 100 swim/drill by 25's build the swim into a FAST turn, last 25 kick on back build
6 x 75 @ 1:20- 25 kick FAST, 50 choice- but last 25 is 4th best stroke, NO FREE
Check HR, then...
1 x 600 pull free with shnorkels, desc the 200's 1-3 to something juicy
Check HR again, then everybody together...
6 x 50 kick @ 1:05- odds on back with FAST turns, then evens are FAST with boards- get avg time
1:00 rest, check HR
4* x 50 @ 1:05- 3 swim (#2 NO FREE) with FAST turns, then #4 is kick with boards AT OR FASTER than your avg time from 50's above with boards
*the 3 x 50 swim get FASTER by :05 in each round, but the 50 kick is always @ 1:05; Seniors got down to :35 last night twice (7 rounds of 4 x 50's, twice)- can you match that??? (2nd time through, the odd 50's swim are NO FREE and #2 is swim free- FAST turns throughout)
Warmdown a bit before you get out. Do an excellent job with school today and get excited for our workout tonight. Have a great day!
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