1:00 rest
12 x 75 as follows:
2- drill/kick/drill by 25's @ 1:20- kick is UDK on stomach, drill is choice
2- swim/kick/swim by 25's @ 1:10- kick is on back, swim is same stroke as 25's drill above
Go 4 free, 4 NO FREE, last 4 choice- all the same stroke for last 4
Check HR
Swimdown from the meet:
20/12/8, all @ 2:00 rest
Finish up with Partner Kick 25's, all @ :45, all w/fwd ss at mid-pool
DISTANCE-
after the 75's, go any additional warmup you may need, then...
6 rounds of:
3 x 75's swim at GP @ 1:20
1 x 50 choice easy @ 1:00
3rd & 6th rounds, the 75's are swim IM desc 1-3
Finish up with 9 x 150's swim w/fins desc 1-3's @ 2:40, #3 is always FAST
Change up strokes by rounds of 3
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