1:00 rest
After your warmup (20-25 minutes of drilling & kicking), get into the following:
2 times through, all @ :10 rest (@ :50 if you have a pace clock)-
2 x 50 swim IM order by 25's (fly/back on #1, then back/breast on #2)
1 x 50 kick w/boards fast/easy by 25's
2 x 50 swim strong & even free br3 or 4/2- good bodyline, long stroke
1 x 50 kick all fast on back, focus on 10m udk each end
2 x 50 swim/kick by 25's in MRS no free, desc 1-2 to giddyup
1 x 50 swim fast free br3 or 4/2- finishing speed here!
Check HR, then 1:00 rest between rounds
After 2nd round, go 100 easy dr-k-dr-skulling by 25's
Finish up with...
3 x 5:00 swims freestyle (or backstroke- but same stroke for all 3), increase effort & distance swum 1-3
1:00 rest after each 5:00 swim, check HR
After #3, warmdown a bit before you get out.
Wear your sunscreen today & drink plenty of water in this heat. Next workout will be posted on Monday, August 5. Have a great day!
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