1 x 600- 300/300, mix up the IM
1:00 rest
8 x 75 @ 1:20- odds are drill/kick/drill by 25's, odds are all kick on back desc 1-4 to something JUICY!
Check HR
9 x 50- 2 swim/kick in primary stroke @ :50, 1 swim/kick free @ :40
1 x 75 swim/ (25)kick- smooth & strong, get time
:30 rest
9 x 50- 2 swim IM order by 25's (NO FREE) @ :45, 1 swim free/NO FREE @ :35
1 x 75- as above, faster
:30 rest
9 x 50- 2 swim free/NO FREE @ :40, 1 swim free @ :30
1 x 75- as above, fastest of the day!
Check HR
6 x 15m sprints from a dive (walkback)
Warmdown a bit before you get out. Do an excellent job with your HW tonight (and with drylands) & get excited for our holiday training. Have a great day!
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