1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (4 UDK's)
1:00 rest
3 sets of:
1 x 100 drill/choice by 25's @ 1:40
3* x 50 swim/kick by 25's @ 1:00+
*add 1 x 50 per round; count strokes on 25 swim, desc 1-3, 1-4, 1-5
+interval gets :05 faster by round
No rest between sets, check HR after 3rd set
Everybody together:
18 x 75 in odds & evens-
odds- @ 1:20, IM by 25's, desc 1-3's
evens @ 1:10- choice make interval, but 2nd 25 is NO FREE
1:00 rest after #6, check HR; last 12 straight through
6 rounds of:
250 swim free br3 or 4/2 @ 3:20* (200 if needed, same interval); - :05 each round
150 swim IM @ 2:10- go 25/50/50/25
50 swim primary stroke @ 1:00- goes from 200 setup to GP to FAST for time; ADD 1 x 50 EACH ROUND
No rest between sets, chech HR when you can
Until you have to get out...
3 x 100 swim free with shnorkels @ 1:10 (@ 1:15, okay)
3 x 100 swim with fins @ 1:40, desc 1-3 to all out FFT
Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow morning. Have a great day!
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