1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
9 x 25 @ :35- odds are choice drill in primary stroke, evens are 15/10 FAST UDK/skulling (stomach)
1 x 75 @ 1:20- 50 swim FAST TURN/BO, 25 breast kick on back
6 x 25 @ :40/25, go drill & swim (build) by 25's in 4th best stroke
2 x 75 swim/kick/swim by 25's in 4th best stroke, desc 1-2 @ 1:20
3 x 25 @ :40- pick a stroke & stick with it; go 200 setup/DPS/build to FAST
3 x 75 swim desc 1-3 @ 1:20, last 25 different stroke
1:00 rest, check HR
With belts & 'Chutes...
6 rounds of:
:10 swim build/:10 skulling
:10 swim FAST/:10 skulling
:20 swim DPS/:30 rest
Mix up strokes by rounds of 2
Finish up with 3 starts & FAST BREAKOUTS before you go change for drylands. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
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