1 x 600- 300 swim freestyle, 200 reverse IM (drill/kick by 25's), 100 choice
1:00 rest
6 x 75 @ 1:20- 25 kick free head out build (forward ss @ midpool), 50 drill in 4th best stroke
1 x 300- 75 drill/drill/kick (build) by 25's, then 25 swim FROM A DIVE build to FAST- 200 in 4th best stroke, last 100 choice
Check HR
8 x "out & backs" @ :40- forward ss at midpool; go 3 4th best stroke and 3 in primary stroke, last 2 choice
1:00 rest, check HR again
20min of Vertical Kick with med balls (go one lane ladies & one lane dudes)
Finish up with pseudo relays with med balls, then 15M sprints from a dive
Warmdown a bit before you go upstairs for drylands. Please remind your parents about the meeting tonight at 6:30p (right upstairs in the stands). Enjoy your day off tomorrow, follow the workouts here and keep in touch when you can. Have a great day!
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