1:00 rest
4 x 75 @ 1:20- 50 choice drill (no free on #3-4), last 25 is UDK on stomach as far as you can, then breast kick on back
Put on fins
With fins:
6 x 75 @ 1:20- breast pull w/dolphin kick & flip turns, desc 1-6 to giddyup! Focus on wide press
8 x 25 @ :45 partner style, UDK to halfway, then RACE! Last 2 NO FREE
Check HR, then take fins off
4 x 50 kick easy/FAST by 25's @ 1:00 w/bds- #3 all on back @ :45
3 x 100 swim free br3- except 1st 25 is fly, all @ 1:35
4 x 50 kick easy/FAST by 25's @ :55 w/bds- #3 all kick on back @ :45
3 x 100 swim free br3- except last 25 is NO FREE, all @ 1:25
4 x 50 kick easy/FAST by 25's @ :50 w/bds, except #3 is all on back @ :45
3 x 100 swim free br3 @ 1:15
Check HR, then :30 rest...
1 x 75 kick FAST for time, go is 100 free goal time
Check HR again, then 1:00 rest
With fins, finish up with...
24 x 25 @ :40- "the usual" in sets of 4; NO FREE in even rounds of 4 x 25
DISTANCE- after 75 kick for time, finish up with...
2 rounds of:
3 x 300 swim free br3 desc 1-3 @ 4:15/3:50/4:15 by 300, then...
1 x 350 swim free- goal is to be faster than 4:15
Check HR, then 1:00 rest
Warmdown a bit before you get out. Do an excellent job in school today & get excited to RACE this weekend. Have a great day!
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