200 kick
1:00 rest
4 x 75 @ 1:10- 50 fist free drill, 25 breast kick on back
400 swim free- 200 long & strong, 200 add kick & change gears
Get time/check HR
:30 rest
6 x 50 @ :55- no free as follows-
odds, swim build to fast turn/drill by 25's
evens, swim fast/udk by 25's
400 swim free- 200 l&s, 200 add bigger kick & change gears
Get time/check HR
:30 rest
3 x 100 @ 1:40- 50 swim IM order by 25's, fast turns/50 kick wbds- get time & desc effort 1-3
400 swim free- 200 l&s, 200 add biggest kick of the day & change gears
Get time/HR
50 easy
2 times through:
4 x 75-
odds, dr-k-dr @ 1:30
evens, swim fast @ 1:00- get avg time
4 x 75-
1&2, dr-sw-dr @ 1:15
:30 rest
3&4, swim FAST w/race details @ 1:15, get avg time
Check HR, then...
200 drill/choice by 50's
In groups:
1 x 150 race free- how close can you get to your avg 75 time above plus 1.5 seconds?
After 2nd round, warmdown as needed before you get out. Drylands tomorrow at 12:30p, then swim. Let us know if you're having any difficulty with your classes or your schedule. Have a great day!
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