1:00 rest
With pull buoy where needed:
4 x 50 catchup free drill @ 1:00
4 x 75 pull free br3 @ 1:20- go fist drill/pull free/fist drill by 25's
6 x 50 @ 1:00- drill/kick by 25's in MRS, NO FREE
7 x 100-
odds- pull free br3/5 by 50's @ 1:30
evens- swim/kick by 50's (kick on back, FAST UDK's) in MRS, desc 1-3 @ 1:45
Check HR, then 1:00 rest
LONG SWIM-
4 times through (DISTANCE- go 6 times through, odd rounds as written, even rounds free):
250 in MRS- 100 swim cruise/50 drill/100 swim (50 200 setup, :05 rest, 50 FAST)
150 swim free desc 50's to closing speed of 200 IM (so, that's FAST)
50 kick w/boards FAST
Check HR after 4th time through
With fins, finish up with...
9 x 150 swim desc 1-3's to giddyup! @ 2:40 (middle 3 NO FREE)
Warmdown a bit before you get out. Do an excellent job in school today, make sure you've done your "best/least best/differently or better" talk with me from the meet. Have a great day!
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