1:00 rest
6 x 75 @ 1:20-
50 kick on back, focus on bodyline & UDK's
25 kick fast w/boards- dolphin kick
150 drill/skulling by 25's- drill in in your MRS, no free
1:00 rest
12 x 100 in sets of 3-
1-2, swim/kick wbds by 50's in MRS, no free @ 1:45- desc 1-2
#3- swim strong & even free br3 or 4/2 @ 1:30
No rest between rounds of 3, check HR after #12
Out & back easy after #12
16 x 50 in sets of 4-
1-3, swim IM order by 25's @ :55- fast turns throughout
#4- kick fast for time w/boards @ 1:00
No rest between rounds of 4, check HR after #16
With fins, if there is time...
AMRAP:
4 x 25 in MRS @ :40-
1, drill
2, swim 15m fast/10m easy
3, drill
4, swim all fast
Choice of stroke in every 3rd round
Warmdown a bit before you get out, be sure to take everything with you when you leave. Tomorrow morning we're over at GMU (indoors!). Do an excellent job in school today & have a great day!
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