1:00 rest
4 x 75 @ 1:15- 50 fist free drill br3, 25 drill no free
4 x 100 @ 1:40- 25 swim free build, 25 skulling, 50 drill/kick by 25's no free
1:00 rest
5 x 50 (odds sw/k no free @ :50 desc 1-3; evens swim free smooth 7 long @ :40)
2 x 375 pull free w/shnorkel & choice equip @ 5:15, desc 1-2 to what you can
5 x 50- as above
3 x 275- 100 swim IM smooth/75 dr-k-dr by 25's/100 swim IM faster, @ 4:00
5 x 50- as above
4 x 175 swim free @ 2:15, desc to 200 free Goal Time
Check HR & warmdown as needed
Quick talk about goals/expectations for the year (go to class/do your part for M/W Swim & Dive; communicate well- and don't be afraid to ask for help). Everybody is in the afternoon tomorrow. Have a great day!
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