1x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick by 25's
1:00 rest
4 x 75 @ :10 rest- kick (build) drill/drill by 25's
6 x 75 as follows:
odds- swim free with FAST TURNS @ 1:05
evens- swim/kick (build)/swim by 25's NO FREE @ 1:15
6 x 25 @ :10 rest-
odds- choice skulling
evens- swim at 200 setup
1:00 rest, check HR
With 'Chutes-
3 times through, :20 swim great stroke/:20 off, :20 swim great stroke/:20 off, :20 swim FAST/:20 off
150 easy choice loosen
Check HR, then 1:00 rest
With 'Chutes & boards-
3 times through ('Chutes OPEN), :20 kick w/boards :20 off, :20 on/:20 off, :20 on FAST/:20 off
Check HR after 3rd round
All kick with boards is TOMBSTONE-style kicking!
Finish up with...
4 x 50 easy choice drill/choice by 25's @ 1:00
1 x 50 kick FAST for time with 'Chutes & boards!
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
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