1 x 600- 300 swim freestyle, 300 reverse IM drill- go skulling/drill/drill by 25's
1:00 rest
8 x 75 @ 1:15- drill/drill/skulling by 25's
4 x 100 @ :15 rest- 25 drill, 50 swim with FAST TURN/BO, 25 kick- build (4 FAST UDK's)
1:00 rest
3 rounds of:
4 x "out & backs" kick @ :40- all kick, TOMBSTONE STYLE w/forward ss at midpool (choice/breast by out & back
1 x 50 kick on back FAST for time- add up for 200 total (@ 1:00)
Check HR after 4th set, then...
MYSTERY SET- guess it and you don't have to go it!
Today we went 3 x 200 @ the interval (4 x 50 kick on back added together) from above; 1-2 swim, #3 is kick FAST for time; EX, if you went :35's on the 50's kick above, go the 3 x 200 @ 2:20 (1&2 swim, #3 kick FAST for time)
Until 5:30p, finish up with...
3 x 15M sprints from a dive
1 x 50 swim/kick FROM A DIVE FAST for time, @ 1:00
Warmdown a bit before you change for drylands. Do an excellent job upstairs, and with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!
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