1 x 600- 300/300- include some skulling on the IM
1:00 rest
8 x 75 @ 1:20-
odds- 50 drill, 25 kick on back build, focus on small FAST UDK's
evens- 25 kick free head out (streamlined), 50 swim/drill by 25's, FAST turn
1 x 300- kick/skulling/kick FAST by 25's
Check HR, get shnorkels
With shnorkels-
25 x 50 in sets of 5:
1-3 swim free, 2 @ :55, 1 @ :50* (*3rd 50 gets :05 faster by round, down to :35)
4-5, kick free with boards- all FAST, all @ 1:00
Check HR after #25
Until 6:30p, finish up with...
4 x 25 kick @ :40 ("the usual")
2 x 50 kick FAST on back @ :50
Go odd rounds IM order (by round), even rounds are free; No rest between sets.
Warmdown a bit before you have to get out. Do an excellent job with your HW tonight, get excited to race LCM. Have a great day!
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