1:00 rest
With fins:
9 x 50 @ 1:00- choice drill/udk (one breath); go 3 free/3 mrs (no free) 3 choice (same stroke)
8 x 25 @ :35 breast pull free kick, except 3/5/7 are FAST udk @ :25
Check HR, then take fins off
6 x 50 swim free br3 or 4/2 @ :50, desc 1-6; #3/5 @ :40
1 x 100 swim in mrs @ 2:00- 25 build to fast turn, then 50 drill, last 25 swim FAST
6 x 50 swim strong & even free br3 or 4/2 @ :45
1 x 100 swim in mrs @ 2:00- 25 build/hand touch, check time, 25 swim fast, then 50 drill
6 x 50 swim free br3 or 4/2- odds @ :40 (JMI), evens @ :50- desc 1-2's
6 x 50 swim/drill by 25's in mrs:
odds- build, then drill @ 1:15
evens- swim fast (hand touch, get time), then drill @ 1:00
Check HR
in MRS, in heats:
1 x 175 race, no free
200 (dr-k-dr-skulling by 25's)
MYSTERY SET
For today's Mystery Set, after the 175, they had a choice:
A) race the 175 again, and they had to be better than the initial 175;
B) race a broken 200 (4 x 50 @ :10 rest), same stroke as the 175 (goal is better than 200 LCM goal time)
After some active recovery following that swim, everybody had to do whichever option they did NOT choose the first time around (ex: went the 175 race, then went the broken 200; they finished with an additional 175 race).
Warmdown a bit before you get out. Do an excellent job in school today & wear your sunscreen if you have be outside. Have a great day!
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