RACE DAY!! (modified)
1 x 400- 200/200
1:00 rest
2 x 75 drill/drill/dolph kick on side (4 UDK's) @ 1:20
2 x 125 @ 2:10- 75 drill/swim/drill, last 50 kick easy/FAST build into FAST backstroke turn
3 x 100 @ 1:40- 25 kick build, 50 swim FAST TURN, last 25 skulling
Check HR, rotate 1 spot if going 3/4 per lane
1:00 rest
3 sets of:
9 x 50-
Rd1- kick, odds FAST with boards, evens on back, all @ :50
Rd2- odds swim IM, evens swim/kick primary stroke, all @ :45
Rd3, all swim @ :40, odds FAST primary, evens choice
1 x 300 pull after each round, with shnorkel, desc 1-3 to something juicy!
RACE DAY!!
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