1:00 rest
With fins:
12 x 50 in sets of 3
2- swim (build)/drill by 25's @ 1:00
1- all kick FAST on back @ :45 (UDK on stomach to 15M)
Check HR, then take fins off
3 rounds of:
1 x 400 swim free br3 @ 6:30- get time
4 x 50 swim NO FREE desc 1-3 to FAST; #3 is all kick, make interval
1 x 400 swim free br3- faster than 1st 400
3 x 150* @ 2:40 swim free desc 1-3 to giddyup!
*in 2nd round, go 3 x 250 @ 4:00 desc to fast
in 3rd round, go 3 x 350 @ 5:30 desc 1-3 to 400M free goal time
1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day, make sure you're ready for the week ahead at school.
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