DISTANCE-
1 x 600- 300/200/100
1:00 rest
6 x 200 @ :15 rest-
odds- drill/swim by 50's
evens- swim/kick by 50's, desc 100's 1-2
Middle 2 x 200, NO FREE
Check HR, then...
15 x 50 in sets of 5-
go swim/kick by 25's @ :50, except #4 is always swim free br3 @ :40
Desc the 50's swim/kick 1-4 to what you can
Middle set of 5 x 50 are NO FREE (for the 50's swim/kick)
Check HR, then...
3 rounds of 6 x 150 as follows:
odds- swim/drill/swim FASTER by 50's @ 2:30
evens- swim at Goal Pace @ 2:00
Middle round of 6 are no free, add :10 to intervals
200 easy choice after 3rd set, then...
1 x 175 swim FAST, goal is 200 free best time
Warmdown a bit before you get out. Do an excellent job with your HW this weekend & have a great day!
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