1:00 rest
16 x 75 in sets of 4:
1-4, 50 drill, 25 breast kick on back @ 1:20
5-8, swim DPS/drill/swim build by 25's @ 1:15
9-12, swim/kick/swim by 25's @ 1:10
13-16 all swim @ 1:05, middle 25 NO FREE
1:00 rest, check HR
2* rounds:
7 x 100 as follows:
odds- 25 swim fly, 75 swim back @ 1:40
evens- neg split free br3 @ 1:20
3 x 450 free @ 6:00- can be swim or pull w/shnorkel, but all 3 are the same; desc 1-3
4 x 125 swim strong & even free, odds @ 1:30, evens @ 1:45
1 x 450 free for time
Check HR after each round
*450's can be pull in one round and swim in another
Warmdown a bit before you get out. Do an excellent job with your HW today & make sure you're ready forthe week ahead at school. Have a great day!
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