4 x 75 @ 1:10- 50 swim fast turn, 25 udk
4 x 50 swim at goal pace @ :45
1 x 450 swim free- desc 150's to what you can
Check HR, then out & back easy
4 x 50 swim at goal pace @ :40
1 x 450 as follows-
150 swim/kick by 25's (desc 50's 1-3)
300 swim strong & even
Check HR, then out & back easy
4 x 50 swim at goal pace @ :10 rest
1 x 450 as follows:
300 pull w/shnorkel, buoy & your choice equip- desc 100's 1-3 to what you can
Hand touch, check time
150 swim max effort free
Warmdown a bit before you get out. Stay on top of your class work & study hall hours. We'll go pacework again next week on Tues/Thurs. Have a great day!
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