1 x 600- 300 swim freestyle/300 reverse IM- all kick on back, focus on UDK's!
1:00 rest
3 x 200 @ :15 rest- drill/swim by 25's; go free/primary/choice by 200's
1:00 rest, check HR
15 x 50 in sets of as follows:
1-2, swim/kick by 25's desc 1-2
#3- all kick FAST, go on back if you miss the interval with the boards
1st 3 x 50 @ 1:00 (Jr. Gold @ 1:05), each round of 3 x 50 gets :05 faster! Who can make 3 @ :35?!?
1:00 rest, check HR
6 x 50 kick desc 1-2's @ 1:00, get avg time for even 50's
Check HR
MYSTERY SET!!
Guess it and you don't have to do it...
The Mystery Set was:
6 sets of...
4 x 100 (1-2 @ 1:40, 3-4 @ 1:30):
Odds are kick on back, except 3rd 25 is swim in primary stroke NO FREE
Evens kick with boards, make the interval; then...
1 x 150 swim free with shnorkels @ 2:20- 200 setup/build kick/JUICY KICK- by 50's
BROKEN 100 KICK: different by round, always @ 3:00
No extra rest between sets, check HR after each Broken 100
Warmdown a bit before you get out (6 x 50 speed play @ 1:05). Do an excellent job in school today and get excited to race this weekend. Have a great day!
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