1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/drill/drill by 25's
1:00 rest
With fins:
15 x 25 in 3's-
1&2- fly pull with free kick drill @ :40
#3- kick FAST on back @ :20 (4 UDK's!)
Check HR after #15, then come back down to the starting end, take fins off for...
1 x 300-
50 catchup free drill, 25 swim fly BUILD to FAST TURN, 25 choice ez skulling
1:00 rest, check HR again
8 x 75 @ 1:25-
odds, swim IM (NO FREE)
evens, kick desc 1-4
Check HR, then, it's time for the unveiling....
FILTHY KICKING WEDNESDAY!!
1* x 50 kick FAST for time with the boards @ 1:10
1 x 50 choice kick on back @ 1:10- focus on 4 UDK's off each wall
*add 1 x 50 kick in each round, up to 6 x 50 kick FAST (all free on the way up), then back down (go dolphin kick/breast kick by 25's on the way back down)
Check HR after the last round
With fins, finish up with...
25's swim as follows:
odds- 15 swim FAST, 10 yards drill @ :45
evens- all swim FAST @ :25
Change strokes after every 6 x 25
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
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