1:00 rest
8 x 75 @ 1:20- go dr/k/dr by 25's, except #4/#8 are 3 x 25 swim @ :10 rest, desc to fast
Go 1-4 free, 5-8 in MRS (no free)
150 kick on back/skulling by 25's
1:00 rest
Anybody who raced this past weekend...
20/12/10 swimdown from the meet- all @ 2:00 rest
Start thinking about your "best/least-best/differently or better" talk for tomorrow
Finish up with your choice:
a) partner kick 25's w/boards- go 4 tombstone style and 4 choice
b) 20 x 25 @ :40- "the usual" in sets of 4 w/fins
Everybody else...
6 times through:
4 x 25 partner kick w/bds @ :40- go free k/fwd ss/dolph k, all fast; trade bds w/partner @ fwd ss
2 x 75 swim free br3 or 4/2-
#1 @ :55- go 50 long & strong/25 add kick, get time
#2 @ 1:05- go 25 long & strong/50 add kick, faster than #1
1 x 75* kick fast for time w/bds @ 2:00- get time, goal is to be faster than 100 free scy best time
*in 3rd & 6th rounds, the 75 kick is 3 x 25 kick fast @ :10 rest, max effort
Check HR after each round, then out & back easy if you'd like
With fins, finish up with...
75's swim desc 1-3 @ 1:10/1:20/1:00- by 75's
Go 3 free, 3 no free, 3 choice
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day!
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