1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 sets of:
2 x 75 drill/kick (build)/kick by 25's @ 1:20
2 x 50 swim/kick by 25's @ :55* desc 1-2; same stroke as 75's
*gets :05 faster by round
With fins, 24 x 25 @ :40 in sets of 4- the usual
1:00 rest, check HR
24 x 50 @ :50 as follows:
odds- swim/kick by 25's choice
evens- all kick with boards, desc 1-12
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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