1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's (focus on UDK's)
1:00 rest
4 sets of:
1 x 125 @ 2:10- odd 25's drill, even 25's kick (build)
1 x 25 @ :20- swim build to FAST finish
Free on 1st two rounds, primary stroke for last 2 rounds
Check HR after 4th set, then...
1 x 300- 50 choice kick on back with FAST turn, then 25 drill
1:00 rest, check HR again
Until 7:30p-
4 x 50 swim free br 3 @ :50
1 x 100 kick on back (UDK's) @ 1:40- BIG negative split
4 x 50 kick with boards @ :50
1 x 100 swim free br 3 @ 1:20- BIG negative split
No rest between sets, check HR where you can throughout the set
1st 2 sets are free; 3rd set is NO FREE & 4th set (and after that) is choice
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for Filthy Kicking Wednesday tomorrow morning (Silver) or your morning off tomorrow (Gold). Have a great day!
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