1:00 rest
With fins,
6 x 150- 50 drill choice, 50 kick (1/2 UDK, 1/2 on back arms up), 50 drill NO FREE
8 x out & backs to 15M @ :40- go UDK/fwd ss/sprint back to the wall
Check HR, take fins off
3 sets of:
6 x 50 @ :55 (3rd set @ :50) go 35/15 for odds, and 15/35 for evens
2 x 400 swim neg split & desc free or back @ 6:30* (keep track of 2nd 200)
*gets :15 faster by round
After 3rd round...
6 x 100 swim @ 1:45 at avg pace/100 from last 200
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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