1 x 900- 300 swim freestyle, 300 reverse IM drill (75 of each stroke)
1:00
Congratulations to Noah (new Sectional qualifier, 200 Breast!) and Colin (new Sectional cuts!)
2 x 150 @ :10 rest- 50 fist free drill, 100 drill/choice by 25's in primary stroke
Check HR, then everybody together...
With fins, 3 sets of:
2 x 75 @ 1:20- drill/drill/kick on back with arms toward ceiling
3 x "out&backs" @ :30- all UDK, forward ss at 15y
4 x 25- odds are 15/10 @ :35, evens are all swim FAST @ :20
No rest between sets, check HR after 3rd set, then take fins off
5 rounds of:
6 x 50 swim/kick by 25's @ :50- except #3&5 are all swim free br3 @ :35
3 x 75 kick @ 1:20- 25 w/boards, 50 on back, #3 all with boards FAST for time
1 x 150 swim free br3 (or back), neg split & desc 1-3
:30 rest between sets, check HR
If there is time, until 6p, finish up with...
24 x 25 @ :40 in sets of 4- the usual; except, 3rd & 6th rounds are all kick (NO FINS for today)
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
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