1:00 rest
4 x 50 @ 1:00 drill- catchup free/choice NO FREE by 25's
4 x 75 @ 1:20- 25 kick free head out (10y UDK), 50 swim/drill by 25's in MRS, FAST TURN
8 x 100 kick @ 1:40 as follows:
odds- 25 dolph kick, 75 free
evens- free, except 3rd 25 is breast kick
#3/5/7 are on back, UDK's to 10Y
Check HR, then 1:00 rest
5 rounds of:
1 x 150 swim free or back BIG NEG SPLIT, @ 2:15
6 x 25 kick w/boards (middle 2 x 25 @ back)
odds- 15y FAST/10y easy @ :35
evens- all FAST @ :25
:20 rest
1 x BROKEN 150 kick- different by round- get time
After 5th round...
5 x 50 drill/kick by 25's @ 1:00
MYSTERY SET
If there is time, finish up with...
24 x 25 w/fins @ :40- the usual in sets of 4
DISTANCE- after 3 rounds of the kick set, get right into...
3 x 200 swim free @ 2:45- smooth & even on #1, desc 2nd 200 from there
4 x 75 swim at Goal Pace @ 1:20
50 drill @ 2:00
3 x 300 swim- as above, but for 300's, @ 4:10
6 x 50 swim at Goal Pace @ 1:00
50 drill @ 2:00
3 x 400 swim- as above, but for 400's, @ 5:30
4 x 100 swim at Goal Pace @ 1:45
50 drill @ 2:00
1 x 500 pull w/choice equip, desc 100's 1-5 to giddyup!
Check HR
Warmdown a bit before you get out. Do an excellent job in school today & get excited for a big week. Have a great day!
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