1 x 600- 300/300- mix up the IM
1:00 rest
4 x 150 @ :15 rest as follows:
25 choice skulling, 100 drill/kick by 50's- FAST TURN & UDK's, last 25 different skulling
1:00 rest, check HR
6 sets of:
3 x 50 @ 1:00- drill/kick by 25's various, NO FREE
1 x 75 @ 1:00- swim 25 NO FREE, 50 swim/kick choice by 25's
3 x 50 @ :55- swim/kick by 25's
1 x 75 @ :55- 25 swim NO FREE, 50 swim free br 3/5 by 25's
3 x 50 @ :50- swim IM order by 25's
1 x 75 @ :50- swim free br 3/5/3 by 25's
1:00 rest after odd rounds, check HR;
After even rounds, get right into...
1 x 200 kick primary stroke/free by 25's- get time & desc 1-3
1:00 rest after 200 kick
If there is time, until 7:30p...
Work on starts
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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