1:00 rest
4 x 100 @ 1:40- 25 drill, 50 kick (easy/fast), 25 skulling
4 x 75 @ 1:05- 50 fist free br3, 25 choice drill no free
600 swim- go cruise/descend by 100's
Check HR, then 1:00 rest
2x:
2 x 75 swim free @ :55 (1:00)- go long & strong/add kick by 75's
2 x 50* swim IM order by 25's @ :45 (:50), desc 1-2
*go fly/back by 25's in 1st rd, then back/breast by 25's in 2nd rd
Check HR after 2nd rd, then 50 easy choice
2 times through:
150 @ 2:15, go swim/drill/swim faster by 50's
4 x 50 swim at 500 gp @ :40 (:45)
150 @ 2:15- as above
4 x 50 swim at 500 gp @ :10 rest
Check HR, then right into...
75 easy @ 2:00
BROKEN 125- today it's 50/:10 rest/75, figure avg time for the 125's
100 easy choice between rounds
After 2nd round...
300 easy drill/choice by 50's
1:00 rest
MYSTERY SET-
Today we finished with a 125 from a dive, trying to be as close to your avg from the two broken 125's as possible
Warmdown as needed before you get out. Make sure you stay on top of your classwork & take good care of yourself outside of the pool. Have a great day!
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