1:00 rest
With fins,
3 x 100- 75 drill/swim/drill by 25's choice stroke, last 25 is FAST UDK on stomach
8 x 25 breast pull w/free kick drill @ :35
4 x 75 @ 1:20- 50 ra2 la2 free drill, last 25 kick FAST UDK on stomach
Check HR, take fins off
5 rounds of:
5 x 50 @ :50*- swim breast/free by 25's, except #3 & 5 are swim/kick breast by 25's
1 x 75 swim free br 3/5/3 by 25's @ 1:00
In 3rd round & 5th round, 50's are @ :45
1:00 rest after 3rd round, check HR
Finish up with...
2 x 300 @ :20 rest pull free w/shnorkel & choice equip, desc 100's 1-3's
Check HR
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to get off to a good start at school. Have a great day!
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