1 x 600- 300 swim freestyle, 300 reverse IM- go 75 drill of each stroke
1:00 rest
16 x 75 in sets of 4 as follows:
1-4, drill/kick on back/drill by 25's @ 1:20
5-8, kick (build)/drill/kick (FAST) by 25's @ 1:30
9-12, 25 fly pull with free kick, 50 kick on back FAST TURN & 4 UDK's @ 1:20
13-16, swim IM (NO FREE) @ 1:20 desc 1-4
Check HR, then get right into...
1 x 400- each 100 is 75 kick on back (desc 3 x 25 1-3 to FAST), 25 choice skulling
1:00 rest, check HR again
3 rounds of:
2 x 75 kick (25 with boards, different by round), 50 on back @ 1:20, desc 1-2
6 x 25 kick with boards-
odds- 15/10 @ :45
evens- all FAST @ :25
1 x 100 swim/kick by 50's desc 1-3 @ 1:45
No rest between sets, check HR after each 100 swim/kick
Until 7a, finish up with...
4 x out&backs "TOMBSTONE" style @ :45- forward ss at midpool, way back is breast- all FAST
1 x 100 kick on back, focus on 4 UDK's throughout; get time time & descend until 7a
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!
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