1 x 600- 300 swim freestyle, 300 reverse IM drill- 75 of each stroke
1:00 rest
All @ :15 rest...
1 x 200- drill/kick by 25's
1 x 150- drill/swim by 25's- build the swim
1 x 100 swim/kick by 50's- neg split each 50
1 x 50 swim- build into FAST TURN and try to hold that speed until the end
Check HR
4 rounds of:
4 x 15M sprints from a dive- get in clean, break out FAST- easy drill to the end and then walk back
1 x 50 swim FAST for time from a dive- same stroke as 15M sprints
Go free/primary/4th best/choice by round
Warmdown a bit before you head upstairs for drylands. Do an excellent job with your HW tonight & enjoy your day off tomorrow morning. SLIM- safe travels to the Convention, enjoy it! Have a great day!
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