1:00 rest
3 x 150 @ 2:40- drill/kick on back/drill by 50's, #3 is no free
18 x 25 in sets of 6 as follows:
1-2 stroke drill @ :35
3-4 swim smooth&strong/fast (by 25's) @ :25
#5- all kick FAST tombstone @ 1:00
#6- all kick FAST partner-style @ 1:00
go free/MRS/no free by rounds of 6
1:00 rest after #18, check HR
All 50's kick are fast...
3 x 50 drill @ 1:00
1 x 50 kick FAST @ 1:00
1 x 150 swim strong & even free br3 @ 2:30
3 x 50 drill/kick by 25's @ 1:00
2 x 50 kick all FAST @ 1:00
1 x 150 swim strong & even free br3 @ 2:30
3 x 50 swim fast turn/drill by 25's @ 1:00
3 x 50 kick all FAST @ 1:00
1 x 150 swim strong & even free br3 @ 1:30
3 x 50 swim strong & even by 25's in MRS @ :50
4 x 50 kick all FAST @ 1:00- get times for each 50
1 x 150 swim strong & even free br3 by 75's
Check HR, go 1 x 100 dr-k-dr-skulling, figure out your avg time per 50 kick
1:00 rest
1 x 150 kick FAST for time- who can be within 3x their avg time from the 50's kick, +:05???
Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your LCM goals. Have a great day!
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