1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
12 x 25 as follows:
1-3, choice drill (fly pull free kick for 9, 10, 11) @ :35
#4- FAST UDK to the breakout, then kick free hands toward sky @ :45
After #12, check HR & rotate 1 spot
6 rounds of:
1 x 75- 25 dolph kick with boards build to FAST, 50 choice drill @ 1:30
2 x 50 swim/kick by 25's @ :55, desc 1-2 (same stroke as you drilled on 75 above)
2 x UDK out & backs @ :40, all UNDERWATER!
1 x 100 (modified) IM swim- 25 swim fly, 50 swim back, 25 swim breaststroke @ 1:40
Rotate 1 spot after even rounds
Until 5:50a, finish up with...
24 x 25 @ :40 in sets of 4, "the usual..."
Odd rounds are swim choice, even rounds of 4 are kick on back- focus on 4 FAST UDK's!
Wear your mask all the way out to your car. Stay hydrated today and use your sunscreen if you have to be outside for any length of time today. BIG DAY on Thursday, hope you all can be here. Have a great day!
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