1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
18 x 25 in sets of 3-
2 drill @ :40 (will give drill)
1- kick FAST on back @ :20- at least 4 UDK's off each wall!
Take fins off after #18, check HR
6 x 100 swim desc 1-6 @ 1:40- 50 swim, 50 kick on back (TAG Gold/Jr. Silver, go last 25 swim)
Check HR again
4 rounds of:
6 x 50 kick FAST @ 1:00
1 x 150 swim IM- desc 1-4 (NO FREE)
:30 rest
BROKEN 100 KICK: 25/50/25, all @ :10 rest
Check HR after each round
With shnorkel & choice equip*:
75's pull free @ 1:20/1:10/1:00 by 3's, desc @ bigger intervals; every 3rd round is @ 1:15/1:05/:55
*TAG Gold/Jr. Silver- with fins, okay
At 9:50a, work on starts until 10a.
Warmdown a bit before you get out. Do an excellent job with your HW this weekend and get excited for our holiday training. Be sure to check the website for schedule updates for tomorrow. Have a great day!
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