1:00 rest
16 x 75 in sets of 4-
1-4, 50 choice drill NO FREE, 25 kick TOMBSTONE style with boards @ 1:20
5-8, 25 choice drill in primary stroke (can be free), 50 kick on back, focus on 4 UDK's, @ 1:20
9-12, all kick, 25 dolph kick with boards, 50 choice on back easy/FAST @ 1:20
13-16, 50 swim/drill by 25's in primary stroke, build to FAST TURN/BO, then last 25 sprint kick with boards in primary stroke @ 1:15
:30 rest, check HR, then...
3 rounds of:
1 x 100 @ 1:30- 25 breast kick wboards build, 75 swim free br3- smooth & strong here, good hip rotation
1 x 100 @ 1:30- 75 swim IM, last 25 kick free with boards FAST
1 x 200 kick- 100 IM with boards, 100 choice on back, focus on 4 UDK's, get time & desc 1-3
Check HR after each 200, :20 rest, then...
1 x 150 swim in primary stroke, desc the 3 x 50's from 200 set up to FAST
Check HR again, :30 rest, then...
6 x 25 kick with boards, odds are 15/10 @ :35, evens are all FAST @ :20
1:00 rest between sets
4 sets of (or as many as you can)...
1* x 75 kick FAST for time @ 1:30 with boards (*add 1 x 75 kick FAST in each round)
3 x 250 @ 3:10 (@ 3:20 if necessary)- swim free br3, except middle 75 is swim NO FREE, desc these 1-3 to what you can, #3 should really be cranking!
No rest between sets, check HR when you can.
Do an excellent job with your HW tonight, get excited for your March meet. Have a great day!
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