1:00 rest
7 x 100 as follows:
odds- all kick on back/wboards by 50's @ 1:45, desc 1-4
evens- 25 drill/50 swim FAST TURN/25 drill choice stroke @ 1:30
Check HR, then...
With boards, split lanes in two groups
8 x 1/2 pool sprint kicks w/boards @ :25
1 x 150 drill/swim by 25's backstroke @ 3:00
8 x 1/2 pool sprint kicks @ :20
1 x 150 drill/swim by 25's backstroke @ 3:00
8 x 1/2 pool sprint kicks @ :15
8 x 25 backstroke @ :35- odds drill (sit & spin), evens swim build
Check HR
2 rounds of:
6 x 75 swim back/25 breast @ 1:10- except #3/5 are swim free br3 @ :55
4 x 50 swim back @ :50 desc to what you can
4 x 100 @ 1:40- 50 swim neg split back, 3rd 25 choice backstroke drill, last 25 swim FAST backstroke
1 x 150 swim FAST backstroke for time
Check HR, 1:00 rest between rounds
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4
DISTANCE- (skip kick set, go one round of backstroke set, then...)
3 rounds of:
6 x 75 swim at Goal Pace @ 1:20
1 x 350 pull free w/choice equip, desc 1-3 to something JUICY!
Check HR, 1:00 rest between rounds
Finish up with one more round of backstroke set, then fin set if you have time.
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