1 x 600- 300/300- mix up the IM
1:00 rest
Talk about freestyle: steady head position, hands in line with shoulders & full (even) hip rotation
6 x 100 @ 2:00- 25 drill, 50 kick on back, 25 drill; odds are free (catchup drill), evens are choice drill in primary stroke
12 x 25 @ :45-
1-2, fist free drill br3
#3- kick on back with arms toward ceiling
6 x 25 @ :50- offside free br every stroke
2 x 300- 25 choice free drill (from drills above), then 50 swim free with FAST turns- @ :10 rest
Finish with...
8 x 100 drill free/primary stroke by 50's, all @ :10 rest
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Have a great day!
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