1:00 rest
2 x 150 @ 2:30- swim/kick choice by 25's; #2, NO FREE. Then...
3 rounds of:
2 x 75 @ 1:15- dr/k/dr by 25's
2 x 25* kick w/bds FAST @ :30
No rest between rounds
*in 2nd round, go 2 x 50 kick fast @ :55; in 3rd round, go 2 x 75 kick fast @ 1:20
After 3rd round, check HR, then...
9 x 50 swim free or back, strong & even: 3 @ :50, 3 @ :45, 3 @ :40
1:00 rest, check HR
2 times through ("fast" swims no free in 2nd set):
3 x 50 swim @ :45
1 x 75 swim FAST @ 1:30
1 x 50 easy choice @ 1:30
3 x 75 swim 1:05
1 x 100 swim FAST @ 1:45
1 x 50 easy choice @ 1:30
3 x 100 swim @ 1:20
1 x 125 swim FAST @ 2:00
1 x 50 swim easy choice @ 1:30
6 x 50 easy choice @ :55
:30 rest
1 x 150 RACE in pairs
Check HR, change strokes for "fast" swims in 2nd round
Warmdown a bit before you get out & do a great job in school today. Remember to check the results from Men's NCAA's on swimswam.com when you can, stay on top of what the high-end competition is doing at the collegiate level. Have a great day!
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