1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/swim/drill by 25's
1:00 rest
6 x 75 @ 1:25- 25 tombstone kick with boards, 50 drill in primary stroke
6 x 100 @ 1:45- 25 kick on back build to FAST, then 75 drill/swim/drill- build the 25 swim to a FAST TURN/BO
:30 rest, check HR, then...
3 x 300 @ :20 rest- 100 swim free, 100 kick choice, 100 swim IM- get time & desc 1-3
1:00 rest
6 rounds of-
3 x 25 kick FAST with boards- 1 @ :45, 1 @ :35, 1 @ :25 (JrG go @ 40/30/20)
1 x 50 kick FAST for time on your back @ 1:00- focus on 4 UDK's off each wall
1 x 150 swim STRONG NEG SPLIT (free in odd rounds, primary or IM in even rounds)
:30 rets between sets, check HR
With fins (1st 3 sets), finish up with...
24 x 25 @ :45- the usual in sets of 4, but ALL KICK FAST; go odd rounds with boards, even rounds on back
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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