1:00 rest, then...
Meet Warmup
1:00 rest, then...
4 rounds of:
2 x 75 @ 1:15- go swim/kick/swim by 25's (same stroke for both), desc 1-2
1 x 50 swim strong & even free br3 or 4/2 @ :45
No rest between rounds, change stroke on 75's if you'd like from round to round
Check HR after 4th round, then 1:00 rest
Finish up with...
4 rounds of the Speedset:
50 from a dive- 20y fast/30y drill
50 from a dive- 30y fast/20y drill
50 from a dive- all swim fast
50 drill
All 50's @ 1:30
Go free/no free/choice by round
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at Sport Fair. Have a great day!
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