1 x 600- 300/300
1:00 rest
8 x 75 @ 1:15- odds drill/kick/drill, evens are swim/kick/swim
3 x 100 @ 1:40- 25 kick (build), 75 drill/swim/drill by 25's, all in primary stroke
3 x 100 @ 1:40- swim/kick on back by 50's in primary stroke (focus on 4 UDK's), desc 1-3 to FAST
3 x 100 swim free br3 @ 1:10 (or @ 1:15, or @ 1:20 if necessary)
4 x 50 swim at 200 GP in primary stroke @ 1:00
9 x 75 in sets of 3- 1&2 are 50 swim, 25 kick in primary stroke @ 1:15 desc 1-2; #3 is free @ :55
7 x 50 GP @ 1:00- 3 swim, #4 drill, last 3 swim at GP again
9 x 50 as follows:
1-6, swim 2 IM order by 25's, 1 kick free with boards- all @ :50
7-9, as above, except @ :45
9 x 50 swim at 200 GP: 1-4 @ 1:00, #5 is drill, then 6-9 are all @ :10 rest
Check HR
TEST SET-
8 x 50 kick all out FAST for time @ 1:00
Sr. Gold- Cam, Stuart, Noah, Gavin & Kennedy (written by JR)
Warmdown a bit before you get out & do an excellent job with your HW today, and with drylands as well. Get excited to race tomorrow & have a great day!
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