1:00 rest
With fins, 3 rounds of:
6 x 25 @ :35- fly pull free kick drill (head down before hands come around); #4 is FAST UDK (stomach)
3 x 50 @ 1:00 swim/kick fly by 25's, desc 1-3 to something JUICY!
1 x 75 kick FAST for time- go 50 dolph kick with boards, last 25 UDK on stomach
Check HR after each round
After 3rd round, take fins off and go the 100 dr-k-dr-skulling by 25's
1:00 rest
5 x 50 swim strong & even free br3 or 4/2 @ :50 (#2/4 are swim fly/free)
4 x 50 kick w/boards best average @ 1:00
4 x 75 swim 25 fly/50 back (tempo on the backstroke) @ 1:10
1 x 300 swim IM (75 of each stroke)- get time/check HR
5 x 50 swim strong & even free br3 or 4/2 @ :45 (#2/4 are swim fly/free)
4 x 50 kick w/boards best average @ 1:00
4 x 75 swim 25 fly/50 back- as above, @ 1:15- faster avg than 1st round
1 x 300 swim IM (75 of each), faster than 1st 300- get time/check HR
8 x 50 swim strong & even free @ :40 (odds); evens are swim/kick fly @ :50
4 x 50 kick w/boards best avg @ 1:00
4 x 75 swim 25 fly/50 back (as above) @ 1:20, hold fastest avg of the day
Check HR, :30 extra rest
1 x 350 swim IM (75 of each, 50 kick w/boards at end), target your 400 IM time (SCY)
Warmdown a bit before you get out. Do an excellent job in school today and enjoy your day off tomorrow. Have a great day!
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