1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest
4 x 125 @ 2:30- 50 drill, 25 kick (build), 50 different drill (same stroke); 2 free, 2 NO FREE
With fins:
12 x 25 @ :40
odds- dolph kick on back, halfway underwater, big kicks
evens- dolph kick on belly, halfway underwater- small fast kicks
Check HR, take off fins
All 100's @ 1:40...
3 x 100 swim free br3 or 4/2, desc 1-3 to what you can
3 x 100 swim free, except 3rd 25 is kick FAST on back
3 x 100 swim free, except 2nd 50 is kick FAST with boards
3 x 100 swim free, except 2nd 25 is kick on back, and last 50 is kick with boards
3 x 100 all kick- 50 on back, 50 with boards- hustle to make the interval!
1:00 rest
3 x 100 kick, all BROKEN- 25/50/25 (:10 rest), with boards
Check HR
With fins, finish up with...
20 x 25-
odds are drill @ :40
evens are swim build to FAST @ :20
Go 4 fly, 4 choice
Warmdown a bit before you get out. Do an excellent job in school today and enjoy your afternoon off. Have a great day!
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