1:00 rest
With fins:
3 x 200 @ 3:20- 100 drill, 100 kick on back- desc the 100 kick & focus on UDK
1:00 rest, take fins off
6 x 75 @ 1:20 (let's keep it moving this morning)- 50 drill in MRS, 25 choice kick on back (1/2 UDK)
8 x 50 - odds swim long&strong free @ :50, evens are swim/kick by 25's in MRS @ 1:00, desc 1-4
1:00 rest, check HR
3 x 100 swim free br3 or 4/2 @ 1:35- 25 smooth & long/50 build/25 giddyup the kick
1 x 50 swim FAST in MRS, get time
:30 rest
3 x 100 as above @ 1:30
2 x 50 swim FAST in MRS @ :55
:30 rest
3 x 100 swim as above @ 1:25
3 x 50 swim FAST in MRS @ 1:00
:30 rest
3 x 100 swim as above @ 1:30
3 x 50 swim FAST in MRS @ :10 rest- add up for 150 time (x2 for 300 total, get 100 avg))
:30 rest
3 x 100 swim as above @ 1:35
1 x 100 swim FAST for time in MRS, goal is to be faster than 100 avg from broken swim above
Check HR
With fins, finish up with:
1 x 400- go free/no free by 100's; the turn end of the pool is swim FAST, the start end is drill (same stroke)
Check HR again, then fins off for the 100 (dr-k-dr-skulling by 25's)
Do an excellent job in school today & brng some hot chocolate tomorrow morning, it'll be frosty again. Have a great day!
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