1:00 rest
After your warmup (20-25 minutes drilling & kicking- make it up yourself)...
9 x 100 in 3's-
1-3, swim/kick by 50's @ :10 rest, 2nd 25 of each 50 is faster than 1st 25; no free
4-6, swim free br3 or 4/2, no free by 50's; 2nd 25 of each 50 is faster than 1st 25, @ :15r
7-9, swim/kick by 50's @ :20 rest (same stroke as 1st 3 x 100), desc 1-3 to giddyup!
Check HR, then 50 easy
1:00 rest
3 times through, all @ :10 rest
1 x 75 sw/drill/sw faster by 25's in MRS no free
1 x 125 all free- 50 sw/25 kick on back/50 swim faster (br3 or 4/2)
3* x 50 swim IM order by 25's (fly/free, then back/free, then breast/free- one each)
*fast turns throughout on the 50's; check HR after 3rd 50, then :30 rest...
After 1st round, 200 IM swim (50 of each stroke), :15 rest at the 75, get time
After 2nd round, 200 IM swim (50 of each stroke), :15 rest at the 125, get time
After 3rd round, 200 swim IM (50 of each stroke, :15 rest at the 75 AND 150, get time
After 3rd round...150 drill/choice by 25's
1:00 rest
Finish up with:
1 x 200 swim IM for time as follows: 25 fly/50 back/50 breast/25 free/50 kick free with boards
Warmdown a bit before you get out. Wear your sunscreen today and be sure to stay well hydrated. Make sure you're on top of any summer reading assignments you have for school and be thinking about your SCY goals for the upcoming year. Have a great day!
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