1:00 rest
6 x 100 @ 1:45- dr/sw/dr/kick by 25's, build the kick to FAST
1-3, free
4-6, NO FREE
Check HR & put on fins for...
12 x 25 @ :40- drill in primary stroke, except #'s 3, 5, 8=9 & 11 are FAST UDK @ :20
Check HR, take fins off
100 easy choice, last 25 skulling
1:00 rest
8 x 75, odds & evens as follows:
odds- swim free br3 @ :55
evens- in primary stroke: swim (build)/drill/swim (200 setup) @ 1:20
Check HR, 1:00 rest
1 x 100 swim IM @ 1:35
1 x 300 swim freestyle @ 4:30, get time
1 x 100 swim IM @ 1:25
1 x 300 swim freestyle @ 4:30, faster
1 x 100 swim IM @ 1:15
1 x 300 swim freestyle, fastest of the day
Check HR, then 1:00 rest
Two options today:
A, PACE SET-
1 x 150 swim long&strong @ 2:15
3 x 50 swim at 200 GP @ :10 rest
Check HR after 50's GP, then 1:00 rest between rounds
After 5-6 rounds, your choice of fin sets (set listed, or the usual)
B, FIN SET-
6 rounds, odd rds free, even rds NO FREE
4 x 25 as follows-
1- swim build @ :40
2- drill @ :40
3- all swim FAST @ :40
4- all FAST UDK @ :20
1 x 50 swim FAST for time @ 1:00
Finish up...
6 x 15y sprints from a dive, breaking out FAST & sprinting to the 15y marker
Warmdown a bit before you breakout. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Regular schedule this week, except for Friday-Sunday (Swim & Rock). Get excited to RACE next weekend. Have a great day!
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