1:00 rest
16 x 75 in sets of 4-
1-4, 50 fist free drill br3, 25 UDK on side @ 1:15
5-8, 25 swim free br3 build to FAST turn, 50 drill no free @ 1:15
9-12, swim/kick/swim faster by 25's- all choice, but same for all 4, @ 1:10
13-16, swim IM (no free) desc 1-4 @ 1:10
Check HR, then 1:00 rest
4 x 50 kick desc 1-4 to fast @ :55/1:00
3 x 250 swim free @ 3:10/3:20- 100 cruise (HR 150), 150 strong (HR 160)
1 x 50 swim/kick fast no free @ 1:00
1 x 50 easy choice @ 1:30
4 x 50 kick desc 1-4 to fast @ :50/:55
3 x 400 swim free @ 4:50/5:10- 200 strong (HR 160), 200 giddyup (HR 170)
1 x 50 swim/kick fast no free @ 1:00
1 x 50 easy choice @ 1:30
4 x 50 kick @ :45/:50 odds make it/evens fast
3 x 550 swim desc 1-3 to 550 goal time (1/3 of mile goal time) @ :30 rest
Check HR, then...
3 x 100 swim/kick by 50's no free (same for all 3), hold best average possible @ 2:00
4 x 75 drill/kick/skulling by 25's @ :10 rest
Do an excellent job in school today, be sure to use your time wisely before exams start on Wednesday. Have a great day!
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