1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100's reverse IM drill
1:00 rest
Welcome to "Filthy Kicking Wednesday!"
4 x 75 @ 1:20- 50 fist free, 25 dolph kick on side (4 UDK's!)
8 x 25 @ :40- odds, choice drill NO FREE, evens- 6 UDK's, then swim choice build
2 x 300 swim/kick by 50's- #2, NO FREE; FAST TURNS & BO on the swim 50's!
1:00 rest, check HR
MYSTERY SET!
Warmdown a bit before you get out. Do an excellent job in school today & get excited for Swim & Rock next week. Have a great day!
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