1:00 rest
With fins:
12 x 50-
odds- 15m UDK, 35m drill @ 1:00
evens- 35m swim (build), 15m FAST UDK @ :50
Change strokes after every 4 x 50
Check HR, then fins off & go an easy 100
1:00 rest
6 rounds of:
3* x 100 swim/kick by 50's in MRS (NO FREE) @ 1:50
*#2 is swim neg split free br3 @ 1:30
1 x 300 swim free long & strong- hand touch at 150 to check time, 2nd 150 should be same as 1st
:30 rest between rounds, check HR
After 6th round...
100 easy choice, then 1 x 50 RACE from a dive
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for school this week. Have a great day!
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