1:00 rest
8 x 50 @ :55- 25 ra2 la2 free drill/breast pull free kick by 25's
9 x 100 as follows:
odds, kick desc 1-5 @ 1:50- #9 is max effort
evens, swim/kick by 50's @ 1:40
Check HR, then :30 rest
5 rounds of:
3 x 50 swim/kick by 25's @ :50 desc 1-3, #2 is no free
1 x 75 kick fast for time with boards @ 1:30
3 x 50 swim IM order by 25's @ :50
1 x 75 kick fast w/boards @ 1:30
1 x 150 swim free br 3 @ 1:40, make interval
Check HR after each round
Finish up with...
25's kick (partner style if possible) @ :45/:35/:25/:15 by 25's
Every 3rd round NO FREE
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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