1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick choice by 50's
:30 rest, then...
7 x 100 as follows- all @ :10 rest
odds- 50 swim, 50 kick- pick a stroke (and kick either with boards or on back), and stick with it; desc 1-4 to something juicy!
evens- 75 kick/drill/kick by 25's, kick is on back, focus on 4 UDK's & desc 1-2; last 25 is skulling
Check HR
With partners & 'Chutes:
Partner 1- drilling in one lane, go 75's at a time (drill/skull/drill #1; drill/swim/drill #2, FAST turn)
Partner 2- with 'Chutes in the 2nd lane, go :10 kick free (flat, superhero style), :10 swim build, :10 swim FAST- hold onto the stroke, steady kick- then :10 rest (:40 total), 6x = 4:00, then switch with partner
Aim for 3 rounds (of 75's & 'Chutes), then...
25's from a dive, focus on smooth/strong breakouts.
Warmdown a bit before you get out. Do an excellent job with your HW tonight, get excited for our breakfast on Monday at IHOP. Have a great day!
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