1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
4 x 100 @ 1:40- 50 drill, 50 kick- kick is FAST off walls to 8y (UDK to 8y!)
4 x 100 @ 1:40- 25 drill, 50 swim FAST TURN/BO, 25 kick on back build
8 x 50 @ :50 swim with FAST TURN/BO, IM order by 25's
100 easy drill choice @ 1:00 rest
8 x 50 @ :40 as follows:
odds- choice cruise
evens- swim/kick by 25's with FAST TURN/BO, NO FREE
100 easy drill choice
1:00 rest, check HR
Until 5:30p, finish up with...
50's "speedplay" @ 1:00- go 2 free, 2 NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend- try to let me know how you're doing down at G'boro. Have a great day!
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