1:00 rest
With fins:
25's drilling @ :40- every 4th 25 is a 50 kick on back
2 sets of 4 breaststroke, 2 sets of 4 choice
Fins off
4 x 50 swim strong & even ("S/E") free br3 or 4/2 @ :50
4 x 50 sw/k by 25's desc 1-4 MRS (no free) @ :55
4 x 50 swim S/E free @ :45
4 x 50 sw/k desc MRS (no free) @ :50
4 x 50 swim S/E free @ :40
4 x 50 sw/k MRS (no free) @ :45, desc if possible
:30 rest, check HR
4 x 75 swim S/E free br3 or 4/2, go @ 1:05/1:00/:55/:50, by 75
Check HR again, then 100 dr-k-dr-skulling by 25's
1:00 rest
6 rounds, all @ 3:00-
75 kick FAST for time (target your 100 free SCY goal time), get time & keep track of avg time
50 swim choice long & strong
Check HR after last 75 and again after the last 50; then...
150 dr-kick on back, by 25's
6 rounds of, all @ 4:00-
4 x 25 kick fast for time @ :10 rest
50 swim smooth & long
Check HR after last set of 4 x 25 & again after the last 50. Then go 150 drill/choice by 25's
1:00 rest
Finish up with...
1 x 50 kick for time- everybody goes at the same time!
Warmdown as needed. Be sure to thank your parents for getting you to workout today, and make the most of your time off. Have a great day!
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