1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick by 25's
1:00 rest
3 x 100 @ :10 rest, 25 kick (build), 50 drill, 25 kick (FAST)
Check HR, then everybody together:
20 x 25 in sets of 4*:
1- drill @ :45
2- swim build to FAST @ :35
3- swim 15y FAST/10y drill @ :25
4- all swim FAST @ :15
*even rounds of 4 are kick, add :05 to each interval
Check HR after #20, then 1:00 rest
2 sets of:
6 x 75 @ 1:30 as follows
1- 25 kick FAST, 50 drill
2- 50 kick FAST, 25 drill
3- all kick FAST
3 x 150 @ 2:50 as follows:
1- 50 kick FAST, 100 swim IM
2- 100 kick FAST, 50 drill in primary stroke
3- all kick FAST
You'll have to hustle to make the interval on #3!
After each round...
1 x 150 in primary stroke- 50 swim FAST/50 drill/50 swim FAST
1:00 rest, check HR
After 2nd set....
MYSTERY SET- guess it, and you don't have to do it!
Today we went a 225 BROKEN kick with boards as follows:
75 kick IM, 3 x 25 kick choice, 75 kick IM- all @ :15 rest (1st group subtract 1:00, 2nd group 1:05, etc...)
Finish up with...
50's in sets of 4 until you have to get out:
2- swim IM order by 25's @ :50
2- swim free br3 or 4/2 @ :50* (*gets "05 faster by round)
:30 rest after every 3rd round, check HR
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our November meets. Have a great day!
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