"PMI" @ 4p, then...
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
14 x 75 @ 1:20 as follows:
odds- drill/kick (build to FAST backstroke turn)/drill by 25's
evens- 50 swim with FAST turn, 25 kick, desc 1-7
Check HR, then 1:00 rest
MYSTERY SET
Today we went 2 sets of:
1 x 200- 50 kick FAST, 150 choice/drill by 25's
1 x 200- 100 kick FAST, 100 choice/drill by 25's
1 x 200- 150 kick FAST, 50 choice
1 x 200 all kick BROKEN, 4 x 50 @ :10 rest
1st set free, 2nd set fly or breast; choice on back or with boards, but stick with it throughout each set
1:00 rest & 100 easy between sets.
We finished with 12 x 50 @ 1:00 swim, desc 1-3's to all out FAST
If there is time...
Work on starts before you go.
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!
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