After general warmup, the IM goes the following...
2 rounds of:
4 x 150* swim IM @ 2:00, desc 1-3 to what you can
3 x 100 @ 1:30- 25 swim fly build to fast turn, 50 choice, last 25 fast UDK
1 x 150 swim IM for time- go fly/free/back/free/breast free by 25's, get time (add together for 300 total)
Check HR, then 50 easy
*all 150's IM are 25 fly/50 back/50 breast/25 kick on back; #3 is swim free @ 1:40 or 1:45
After 2nd round...
MYSTERY SET
This morning we finished up with 3 x 100 swim IM from a dive @ 3:00- adding the 3 x 100 together you should be faster than the 2 x 150's IM from the end of the set above.
Warmdown as needed and enjoy your weekend. Take good care of yourself away from the pool & use your time wisely preparing for your exams. Back to regular schedule on Monday Morning, then everybody at 1:30pm on Monday Afternoon. Have a great day!
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