1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM drill
1:00 rest
3 sets of:
6 x 25 drill @ :40- except #3&5 are kick FAST on back @ :25 (4 UDK's); go free, primary, choice drill by round
1 x 75 @ 1:20- 25 TOMBSTONE KICK with boards (build), then 50 swim with FAST TURN- same stroke as 25's drill above
After 3rd set, check HR and move back to the starting end
3 sets of:
2 x 150 swim IM @ 2:15 (2 x 75 IM, neg split), desc 1-2 (can be 2:20 if needed)
1 x 100 swim free br3 @ 1:10 (or @ 1:15)
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00 (interval gets :05 faster by round)
Check HR after each round, then 1:00 rest
Until 6p, finish up with...
With fins:
3 x 75 swim @ 1:30 desc 1-3 to all out FAST
1 x 100 kick FAST on back @ 1:15
No rest between sets, check HR after 3rd 75 in each round.
Odd rounds go free, even rounds go NO FREE (but all the same stroke)
Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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