1 x 600- 300 swim freestyle, 300 reverse IM- go skulling/drill/drill/kick by 25's
1:00 rest
3 sets of:
4 x 75 @ 1:20- drill/swim/drill by 25's- build swim to FAST TURN/BO
4 x 25 @ :40- odds, skulling; evens, swim @ 200 set-up (go to foot touch)
Go free, primary, choice by round
Check HR after 3rd set.
From a dive:
2 x 15y swim FAST (all out after the breakout)
2 x 25 swim at 200 set-up, feel the difference on your kick, notice not much difference in speed
1st set of 4 primary stroke; next set of 4 free; last set of 4 are choice
Warmdown a bit before you get out. Change quickly for drylands, and work well together up there. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
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