1 x 400- 200 swim free, 200 reverse IM drill
1:00 rest
3 sets of:
3 x 75 @ 1:30- go drill/kick/drill by 25's, focus on 4 UDK's, build kick to FAST
3 x 25 kick all FAST @ :45, but #2 is @ :25, focus on 4 small FAST UDK's
1 x 100 swim/kick by 50's, get time & desc 1-3 to something juicy!
Check HR & rotate one spot after each round
3 sets of:
9 x 50, 2 kick @ :55 (4 FAST UDK's & FAST TURN/BO), 1 swim @ :45
1 x 150 kick FAST for time, get time & check HR
Rotate one spot after each round, quickly
After 3rd set...
MYSTERY SET!!!
Guess it, and you don't have to do it.
Until 5:50a, finish up with...
75's "slide IM" as follows:
Odds- swim IM (fly/back breast on #1, then back/breast/free on #3, etc...) @ 1:15
Evens- kick (same way as odds) @ 1:30
Focus on 4 small FAST UDK's throughout & desc each (odds & evens) 1-3
Make sure you take everything with you, wear your mask all the way to the car & wear your sunscreen today. Thank your parents for getting up at 3am to drive you out here & have a great day!
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