1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
1 x 150 drill/skulling by 25's, then everybody together:
14 x 50 as follows:
odds- drill/choice by 25's @ 1:00
evens- swim/kick by 25's @ 1:00, except #4 @ :55, #6 @ :50, #8 @ :45, etc..., so #14 is @ :30!
Start in primary stroke, if you miss interval on the evens, go to freestyle
Check HR after #14
1:00 rest
With med-balls and kickboards, partner up for...
(take turns alternating between the following)
Partner 1- vertical kick with med-ball for FAST :15 seconds, then dive to the bottom and streamlined blast back to the surface, get right back to vertical kick until your partner returns
Partner 2- FAST 50 kick tombstone style with kickboards, 1st 25 is breaststroke kick, 2nd 25 choice
After everybody goes three rounds of each, take :30 rest abd then switch up partners for another round of 3. Repeat until 5:30p, then go change quickly for drylands.
Do an excellent job with your HW tonight & enjoy your day off tomorrow. Have a great day!
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