1:00 rest
With buoys where noted:
4 x 50 ra2 la2 free drill @ 1:00
1 x 400 swim/kick by 50's- fast turn on the swim, desc the 50 kick (on back, half UDK)
9 x 100 in 3's-
1-2, 50 kick w/boards, 50 choice breaststroke drill @ 1:45
#3- all kick fast w/boards @ 1:30- hustle here!
Check HR after #9, then...
1 x 400 w/buoy & shnorkel:
75 pull free/25 kick free holding buoy out front (head down w/shnorkel!)
Check HR again, then 1:00 rest
LONG SWIM-
3 times through:
200 pull free br 3/5/3/7 by 50's
200 IM drill
200 pull free br 3/5/7/9 by 50's
200 IM swim fast (last 50 is kick on back)
Check HR after 3rd time through
With fins, finish up with...
AMRAP:
3 x 75 swim desc 1-3 to all out fast @ 1:10/:50/:40
1 x 25 FAST UDK on stomach
Check HR; change stroke after every other round
Warmdown a bit before you get out. Do an excellent job in school today and be sure to bring in your meet entries if you have any questions about which events you should be swimming. Have a great day!
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