1:00 rest
With fins:
12 x 25 @ :35- choice drill, can be free, except #3/5/7/9 are FAST UDK on stomach @ :25
6 x 75 @ 1:30- odds are 50 breast pull w/dolph kick, last 25 kick on back w/arms up; evens are all kick desc 1-3 to FAST
1:00 rest, check HR, take off fins
9 x 100 @ 1:45
odds- 75 drill/swim/drill by 25's, last 25 kick UDK on stomach as far as you can
evens- all kick desc 1-4 to something JUICY
9 x 50 swim @ :55- 1&2 are IM order by 25's, #3 is swim/kick free by 25's (3x through)
1:00 rest, check HR
4 rounds of:
3 x 100 swim @ 1:40- 25 swim fly, 75 swim choice; except #2 is 25 swim choice/75 swim backstroke
1 x 125 swim free br3- get into a good tempo here, get your time & desc 1-4
Check HR after each round, then 1:00 rest
Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your SCY goals. Have a great day!
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