1 x 600- 300 swim freestyle, 300 reverse IM- go kick/drill/drill by 25's
1:00 rest
4 x 250 @ :10 rest-
odds, odd 50's are fist free drill br3, even 50's are kick on back- FAST TURNS/BO's & 4 UDK's
evens- odd 50's are drill in primary stroke, even 50's are swim/kick by 25's (same stroke) FAST TURNS/BO's
11 x 50 as follows:
odds- swim/kick by 25's in primary stroke desc 1-6 @ :50
evens are swim free (or back) @ :35
6 x 100 kick as follows:
odds- free/NO FREE by 50's @ 1:45
evens- choice @ 1:25, hustle to make the interval! (young'uns- swim the last 25, okay)
1:00 rest, check HR
3 x 100 swim free br3 (4/2) @ 1:10 (1:15), except #2 is 3rd 25 kick on back, @ 1:20
5 x 50 kick on back @ :45, except #$4 is with boards @ :40
3 x 100 swim free as above, except #2 is swim free/NO FREE by 50's @ 1:20
4 x 75 kick IM order by 25's @ 1:15 with boards, #2-3 on back
3 x 100 swim free as above, except #2 is swim/kick on back NO FREE @ 1:30
BROKEN 150 kick- 3 x 25/1 x 75, all @ :10 rest
3 x 100 swim free as above, except #2 is swim IM @ 1:25
6 x 50 kick with boards @ :45- #4 is swim/kick choice by 25's @ :40
3 x 100 swim free as above, except #2 is kick choice on back, 3rd 25 swim 4th best stroke NO FREE @ 1:40
3 x 100 kick as follows:
1- choice @ 1:40 #2 is BROKEN (25/50/25, @ :10 rest) #3 is choice for the WORLD CHAMPIONSHIP OF KICKING!
Until 7:30a, with fins, finish up with...
36 x 25's @ :40- the usual, except odd rounds are kick
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend (or next weekend). Have a great day!
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