1:00 rest
6 x 75 @ 1:10- in 2's, go dr/k/dr by 25's; then k/sw/k; then all kick
3 x 150 swim/kick/swim by 50's @ 2:30- same stroke desc 1-3, or go diff stroke on each 150, make 2nd 50 swim faster than the 1st 50 swim
Check HR, then a 50 easy
4 x 50 swim free br3 strong & even @ :40
4 x 50 kick @ :50, desc 1-4
4 x 75 swim strong & even free br3 @ 1:00
4 x 50 swim strong & even no free @ :45
Check HR, then a 50 easy
4* rounds of:
8 x 25 kick fast as follows:
1-4, odds @ :30, evens @ :20
#5&6 are 1 x 50 kick fast @ :50 on back
7-8, same as 1-4
1 x 150 swim long & strong on the 1st 75, then bring the kick & giddyup
Check HR after each round
*notes...
1st round is all free kick, 150 swim is free
in 2nd round, the kick can be different from 1st round, but all one stroke; 150 is swim IM (2 x 75)
in 3rd round, the 25's kick are all TOMBSTONE style w/boards, 150 is choice
in 4th round, all the 25's are kick on back, the 50 is kick w/boards, and the 150 is kick for time
Warmdown a 200 before you get out. Do a great job with your classes & take good care of yourself away from the pool. Have a great day!
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