1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 sets of:
4 x 25 @ :35- breast pull with free kick drill (reach for lanelines on press)
1 x 50 @ 1:00- choice back drill/FAST UDK as far as you can go by 25's (on stomach for kick)
No rest between sets, take fins off after 3rd set & continue right into...
2 x 200 @ :15 rest-
150- 25 choice drill in primary stroke, 25 kick on back BUILD TO LAST, last 50 kick FAST with boards
1:00 rest, check HR
With partner, 2 sets of:
6 x 25 modified over/unders @ :40- one partner kicks UDK, the other kicks TOMBSTONE- hand off board & switch when you pass each other- this is FAST
1 x 150 (circle) in primary stroke, swim/kick by 25's, desc 50's 1-3 @ 2:40
No rest between sets, check HR after 2nd set
4 rounds of:
1 x 75 swim IM @ 1:05 (1:15)
2 x 50 swim free br3 @ :45/:40 (or @ :50/:45)
1 x 75 swim/kick/swim by 25's in primary stroke- same intervals as 1st 75
3 x 50 swim in primary stroke @ :50 desc to 200 GP
1 x 75 swim free br3 @ :50 (or :55)
:30 rest after 1st & 3rd set, check HR
Finish up with (approximately) 24 x 100's kick...
odds- swim/kick free @ 1:30 (or @ 1:40)
#2- 50 kick FAST with boards 50 kick easy on back (4 UDK's) @ 1:30 (or 1:40)
#4- all kick FAST for time with boards, 50 free, 50 NO FREE @ 1:30 (or 1:40)
:30 rest after 8th & 16th 100's, check HR
Warmdown a bit before you get out. Do an excellent job with your HW today- don't wait until tonight to get started. Have a great day!
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