1:00 rest
4 x 75 @ 1:20- drill/kick/drill by 25's
6 x out & backs @ :40- UDK to halfway/fwd ss/kick on back back to the wall, all FAST
8 x 25's partner kick RACE @ :45
Check HR
7 x 100 swim-
odds IM desc 1-4 @ 1:40, get time on last 100
evens- neg split free br3 @ 1:20/1:30
Check HR again
LONG SWIM-
4 times through:
300- 50 swim IM order/50 swim free
50 kick FAST w/boards
100 swim IM FAST
DISTANCE- go the LONG SWIM as written, but five times through; on the odd rounds, swim the 300 and 100 as straight free, desc them 1-3 (100 should be at GP), 50 kick is still FAST w/boards); 2nd & 4th time through are still IM
With fins, finish up with...
20 x 25 @ :40- the usual in sets of 4
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next month. Have a great day!
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