1 x 600- 300/200/100
1:00 rest
With fins, 9 x 100 in sets of 3:
1-2, all drill (free/NO FREE by 50's @ 1:50)
#3- all kick on back @ 1:40, desc 1-3 to something juicy!
Check HR after #9, then take off fins & get right into...
1 x 200- dr/k/dr/skulling by 50's
1:00 rest, check HR again
Everything @ :45, 6 rounds of:
1 x out&back to 18M (UDK on stomach/fwd ss/kick on back), all FAST kick
1 x "out" all drill to 20M
1 x 50 swim build to FAST TURN/BO & SPRINT back to midpool
1 x "back" kick FAST UDK back to the wall
No rest between rounds.
Go 2 rounds free, 2 rounds primary stroke (NO FREE), 2 rounds choice
Until 1p, finish up with...
1 x 50 kick on back build to FAST @ :55
2 x 50 cruise free @ :50- smooth & long here
1 x 50 all drill @ 1:00
1 x 150 swim-
50 swim build to FAST (same stroke as 50 drill @ 1:00)/100 swim backstroke with FAST TURN
Check HR between rounds, check HR
Odd rounds- 50 drill & 1st 50 of 150 is choice
Evens rounds- 50 drill & 1st 50 of 150 is NO FREE
Wear your mask all the way to the car, do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Regular schedule through Friday this week, check the website for weekend updates. Have a great day!
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