1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK's)
1:00 rest
With fins:
16 x 25 in sets of 4
1-4 drill @ :35 (different by round)
5-8 kick @ :40, except #3 is all out FAST @ :20 (NO boards)
Check HR after #16
Take fins off...
1 x 400- 75 skull/drill/drill by 25's, last 25 is swim from a dive build to FAST
1:00 rest, check HR
18 x 75's in sets of 3 as follows:
1- 25 swim in primary stroke, 50 swim free br3
2- 50 swim primary stroke, 25 swim free br3
3- all swim in primary stroke
:30 extra rest
4- 25 kick FAST, 50 swim free br3
5- 50 kick FAST, 25 swim free br3
6- 75 all kick FAST
:30 extra rest
7- 25 swim FAST fly, 50 drill IM order
8- 50 swim FAST fly/back, 25 breast drill
9- 75 swim FAST fly/back/breast
:30 extra rest before repeating
After #18, put fins on...
With fins, until 6:00p, finish up with...
50's swim @ 1:00 descend 1-3's to all out smoking FAST!
Warmdown a bit before you get out for our quick meeting. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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