1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
With fins:
3 rounds of-
6 x 25 @ :45- odds drill, evens swim build to FAST finish
2 x 50 @ 1:00 swim/kick by 25's @ 1:00- desc 1-2 to FAST
Go 1st round free, 2nd round NO FREE, 3rd round choice
Take fins off after 3rd set, check HR
With boards:
6 rounds of (2 free, 2 choice, 2 4th best stroke)-
2 x 25 kick FAST @ :45 (race a partner)
1 x 75 swim/kick on back/swim by 25's @ 1:45- build the 25's swim to FAST turns (circle swim here)
1 x 75 @ 1:45- 25 swim, 50 kick with boards- all FAST (circle swim here, too)
1 x 50 drill- whatever stroke you're going to do in the next round @ 1:00
No extra rest between sets.
Until 8:15a, finish up with...
25's from a dive
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
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