1 x 600- 300/200/100
1:00 rest
With fins, 2 rounds of:
6 x 25 drill @ :30 (all one stroke)
3 x 50 kick w/bds @ :45, desc 1-3 to what you can (2nd rd these are @ :40, on your back)
After 2nd round, take fins off & get right into...
9 x 50 swim, focus on fast turns throughout...
1-2, swim IM by 25's (no free) @ :45
#3- all swim free br3 or 4/2 @ :40- strong & even here
Check HR after #9, then 1:00 rest
3 rounds of:
2 x 150 swim free (or backstroke) @ 1:50 (or @ 2:00 if needed); 75 long & strong, 2nd 75 add kick & go
3 x 50 swim in MRS (no free) as follows-
1st rd, @ :50, fast turns
2nd rd @ :45, strong & even
3rd rd also @ :45, stronger but still even
Check HR after 3rd rd, then 50 easy
4 times through:
1 x 75 swim free (cruise) @ :55 or 1:10
2 x 50 swim at 200 gp in MRS (no free) @ :45 (breaststroke can go @ :50)
3 x 25 swim faster than gp (same stroke as 50's) @ :40 (even rounds these are @ :10 rest)
Check HR, then...
50 easy choice @ 1:30
If there is time....
MYSTERY SET
Today we finished with a single 50 fast for time
Warmdown a bit before you get out. Do an excellent job in school today & make sure you have the holiday workout schedule. Have a great day!
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