1:00 rest
With fins, 4 rounds of:
1 x out & back to 25m @ 1:00- drill/fwd ss/fast udk
1 x 50 @ 1:00- kick build to fast, udk as far as possible
1 x out & back to 25m @ 1:00- swim/fwd ss/fast udk
No rest between rounds; go 2 rounds free and 2 rounds no free
Check HR after 4th round, then fins off & go a 100 easy
2 rounds of:
9 x 50 as follows-
2- swim free br3 or 4/2 @ :45- smooth & long, make interval
1- swim fast in MRS (no free) @ 1:00- get times on each 50 in MRS, figure avg
Check HR after #9, then...
50 easy choice @ 1:30
2 x 50 swim free @ :55
2 x 50 swim fast in MRS @ :10 rest- same stroke as 50's @ 1:00- how close can you get to doubling your 50 avg time?
100 easy after each round
With fins, finish up with...
9 x 100 swim/kick by 50's @ 2:00, desc 1-3's to FAST
Go free/no free/choice by 3's
Warmdown a bit before you get out. Do an excellent job with your HW today & make sure you're ready for the week ahead at school. Have a great day!
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