1:00 rest
With fins:
8 x 25 @ :45- breast pull free kick drill- #3/5/7 are FAST UDK @ :25
6 x 75 breast pull w/dolph kick & flip turns, desc 1-6 @ 1:20
Check HR, take fins off
9 x 50 swim breast/free by 25's @ :55/:50/:45 (3 each)
1:00 rest, check HR again
5 rounds:
4 x 25 @ :45- FAST UDK to 15y/fwd ss/sprint to end - these are done PARTNER style
1 x 150 swim free or back, smooth & long on 1st 75, BIG KICK on 2nd 75 @ 2:30
1* x 75 kick FAST for time w/boards- get time, all @ 2:00
Until 6:30a, finish up with...
3 x 100's swim as follows:
1- swim free w/3rd 25 breaststroke @ 1:25
2- swim IM @ 1:35
3- swim/kick by 50's in MRS NO FREE @ 1:45- get time, desc through the set.
Check HR @ 6:28a and then go 100 easy choice drill
Do an excellent job in school today & get excited for a big week. Have a great day!
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