1:00 rest
2 x 200 @ 3:20- 100 drill/swim by 25's, 100 kick on back, focus on 4 FAST UDK's
With fins:
6 x 75 @ 1:20- 50 breast pull w/dolphin kick & FLIP TURNS, 25 dolph kick on side UNDER
8 x 25 @ :40- choice drill, except 3/5/7 are FAST UDK
1:00 rest, take fins off
6 rounds of:
4 x 25 kick FAST w/boards @ :45*, except #3 is @ :25
1 x 75 swim get time, desc 1-3 free and 4-6 in main race stroke NO FREE
1 x 25 drill back to the far end
1:00 rest between rounds
*interval gets :10 faster by round to :25
Finish up with AMRAP...
250's pull free w/shnorkel & choice equip @ 3:30/3:45, desc 1-3's
DISTANCE-
Go 250's oull as listed above, but then 1 x 600 swim free/IM/free by 200's after each round of 3 x 250 pull; desc the 600 to something JUICY
Warmdown a bit before you get out. Do an excellent job in school today & enjoy the warm weather. Have a great day!
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