1:00 rest
6 x 50 @ 1:00- drill/kick by 25's (1-3 are free, 4-6 are 4th best stroke, NO FREE)
Check HR, then...
3 rounds of:
1 x 100 swim/last 25 kick on back @ 1:45- swim is 25 build fly/50 free with FAST TURN; last 25 is always kick build to FAST
4 x 25 kick FAST w/boards @ :45 (3rd round @ :35)- go partner kick here & RACE
1 x 150 swim/kick/swim faster by 50's choice stroke, can change by round
Check HR after each round
LONG SWIM-
4 times through (DISTANCE- go 5 times through):
200* swim free strong & even
150 swim free desc 50's to faster than goal pace
150 swim IM- get time for this 150 and desc 1-4)
*add 100 yards to the 200 in each round, swum the same way strong & even (so 300/400/500)
Check HR after 4th time through
If there is time...
24 x 25 @ :40- the usual
DISTANCE- finish with 100's pull w/shnorkel @ 1:25, desc 1-3's to faster than goal pace
Warmdown a bit beforeyou get out & do an excellent job in school today. Have a great day!
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