1 x 600- 300 swim freestyle, 300 choice drill- NO FREE, but more than one stroke
1:00 rest
8 x 50 @ 1:00- odds drill/kick free by 25's, evens drill/kick NO FREE by 25's
Check HR, then...
All @ 2:00 rest-
1 x 20 minute swim- change strokes after every 400 if you'd like
1 x 12 minute pull- with shnorkel throughout, but add (or change) equipment every 300
1 x 8 minute kick- 150 on back, 100 with boards- change up kick every 250
Check HR
Until 6:00p, finish up with...
4 x 25 @ :40- the usual (NO FINS)
3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can
Odd rounds (of 25's & 50's) are free, even rounds are NO FREE, but all one stroke
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our December meet. Have a great day!
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