1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
Regan&Shelby- different for you today since you swam this morning (50's drill/kick & 75's swim/kick desc, 3 rounds :free/primary/4th best), finish up with 50's swim alt free & IM transition
Everybody else-
2 sets of:
6 x 25 @ :35 as follows:
2- ra2 la2 free drill
2- kick with boards (1- 15/10, #2 is all FAST @ :20)
2- choice drill in primary stroke, NO FREE
1 x 200 @ 3:30- swim/drill by 25's build into FAST turn, except 3rd 50 is kick FAST on back
1 x 200 @ 3:30- all kick on back, focus on UDK's to 8y- except 3rd 50 is kick FAST with boards
No rest between sets, check HR after each round.
Then...
With fins until 7:30...
3 x 150 swim desc 1-3 @ 2:40
3 x 100 swim/kick on back @ 1:40 desc 1-3
3 x 50 LB/swim desc 1-3 @ 1:10
1st set free, 2nd set primary stroke, 3rd set will likely be KICK
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our meet this weekend. Have a great day!
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