1 x 600- 300/200/100
1:00 rest
With fins,
12 x 25 @ :35- breast pull free kick drill- get flat & long at the end of each stroke; #4/7/9 are UDK @ :20
Take fins off
8 x 75 swim-
odds- 25 breast/50 free br3 @ 1:10
evens- swim/kick/swim breast by 25's @ 1:20
1:00 rest, check HR
15 x 100 as follows:
1-4 odds are 25 kick breast wboards/75 swim free br3 @ 1:25, then evens are 75 swim IM/25 kick free @ 1:35
#5- swim back/breast @ 2:00- get time, desc 1-3 to FAST.
Check HR after 5/10/15
With fins, finish up with...
9 x 150 swim @ 2:40 desc 1-3's to all out FAST
DISTANCE-
After 15 x 100, skip fin set & continue into...
1 x 600 swim strong & even (hand check at 300, ok) @ 9:00
6 x 75 swim at Goal Pace @ 1:20
Check HR
1 x 600- swim as above
6 x 100 swim at Goal Pace @ 1:40
Check HR
1 x 600- swim as above
6 x 75 swim at Goal Pace @ 1:20
Check HR
1 x 600 swim for time
Check HR
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race later this month. Have a great day!
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