1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/kick by 25's
1:00 rest
Jr. Gold- fins on for breaststroke drilling (25's)
Everybody together:
4 x 175 @ 3:00-
100- 25 drill/50 swim FAST TURN (DPS, hold speed)/25 drill
75 kick- 25 with boards build, 50 FAST on back, focus on turn
2 free, 2 primary stroke NO FREE
9 x 50-
3- swim IM order by 25's @ :50
3- swim/kick in primary stroke @ :50 (#2 is 4th best stroke)
3- swim free br 3 @ :40 (#2 is @ :35)
1:00 rest, check HR
5 sets of:
4 x 100 kick @ 1:45 (@ 1:40 in 2nd set; @ 1:35 in 3rd set, etc) - 1st 25 fly @ #1; 2nd 25 free @ #2, etc
3 x 50 swim/kick, all kick, kick on back, etc...@ :50- various by round, focus on UDK's
2 x 75 swim IM desc 1-2 @ 1:20
1 x ???? (different by round)
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today & get excited to race LCM. Have a great day!
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