2 x 150 @ 2:15- 50 swim/25 kick
1 x 300 swim @ 4:00- descend 100's 1-3
2 x 150 swim/kick by 25's, IM order by 50's (no free) @ 2:15
1 x 200 swim @ 2:30, desc 50's 1-4
2 x 150 @ 2:15- 25 swim build to fast turn, 50 kick fast UDK
1 x 100 swim all race pace turns
Check HR, then 1:00 rest
2 rounds of:
3 x 150 @ 1:50/2:00
1- 100 cruise, 50 move
2- 75 cruise, 75 move
3- 50 cruise, 100 move
1 x 175 swim free @ 1:50/2:00
Check HR, then :20 rest
2x {3 x 100 swim at 500 GP @ 1:15/1:25
{1 x 75 swim at finishing speed @ 1:15
{1 x 25 float @ 1:30
After 2nd round...
With fins/paddles/shnorkel: 1 x 800- 150 pull/50 body position kick
1:00 rest
Finish up with...
1 x 250 race from a dive, goal is half your 500 Free goal time
Warmdown a 200 kick/choice by 25's. Use your time wisely today, make sure you're prepared for exams. Have a great day!
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