1:00 rest
2 x 125 @ 2:00- 50 kick on back, then 75 drill/swim/drill by 25's
4 x 100 @ 2:00- 25 kick on back (build), 50 swim fast turn (same stroke as drill above), 25 skulling
12 x 25* in sets of 4:
1-2, kick w/boards @ :40- go 15y fast/10y easy
3-4, swim race @ :40
*25 are partner kick/swim- race your partner!
Check HR then 50 easy
1:00 rest
3* rounds of:
3 x 25 kick w/bds @ :40- all fast
out/back easy @ 1:00
2 x 50 kick fast w/bds @ 1:10
out/back easy @ 1:00
1 x 75 kick fast for time w/bds @ 1:30
out/back easy @ 1:00
2 x 50 kick fast w/bds @ 1:00
out/back easy @ 1:00
3 x 75 kick fast w/bds @ 1:40
Check HR then 50 easy
MYSTERY SET after each round...
After Rd1, 50 race in MRS from a dive
After Rd2, 100 IM race (last 25 kick free on back)
After Rd3, 150 swim free from a dive
*the fast kicking is on your back in round 3
Warmdown a bit before you get out. Do an excellent job in school today and make sure your events are squared away for the MAKO Qualifier and the Distance Meet. Have a great day!
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