1:00 rest
250 @ 4:00-
o/50's are drill-kick free by 25's
e/50's are all drill in MRS, no free
4 x 25 kick @ :45- 1/2 under, 1/2 position 11
200 @ 3:30-
100 swim free fast turns & 4 UDK's
100 swim/drill by 25's in MRS no free, fast turns on the swim
6 x 25 tombstone kick w/bds @ :45- these are fast
150 @ 3:00-
swim/kick by 25's in MRS, no free- desc 50's 1-3 to fast
8 x 25 partner kick w/bds @ :45, all fast; go free k/fwd ss/dolph kick
3 x 100 sw/k by 50's @ 2:00- your choice of stroke, but same stroke for all 3; desc to race
Check HR
1 x 750 pull free w/shnorkel & choice equip, desc 150's 1-5 to what you can
Check HR, then 1:00 rest
12 x 100 @ kick @ 1:40-
1- 25 kick fast/75 choice
2- 50 kick fast/50 choice
3- 75 kick fast/25 choice
4- all kick fast for time
Check HR after every 4th 100, then 50 easy @ 1:30
Warmdown a bit before you get out. Do an excellent job in school today- don't mail it in this week just because you're going on Spring Break. Start thinking about your races in St. Pete's, be ready to bring your best effort to prelims each morning. Have a great day!
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