1:00 rest
2x:
4 x 25 @ :30-
odds, drill
evens, fast udk to 15m then swim build
2 x 75 @ 1:15, k-dr-k faster by 25's
3 x 50 swim/kick by 25's @ :55 desc 1-3 to fast (go @ :50 in 2nd round)
No rest between rounds. Go one round free, one round no free (your choice which is which)
Check HR after 2nd round, then...
7 x 100-
odds, 25 swim fly/75 swim strong & even free (or back) @ 1:30
evens, swim/kick by 50's @ 1:40- desc 1-3 to what you can
Check HR, then 50 easy
1:00 rest
3 times through:
2 x 75 swim strong/even @ 1:00
2 x 125 swim @ 1:45-
50 long & strong/50 add kick/25 finishing speed
Check HR, then :30 rest...
7 x 50 swim at 500 (400m) gp @ :50
Check HR again, then...
After Rd1- 75 race, get time
After Rd2- 25 easy then 75 race, get time
After Rd3- extra :20 rest, then 75 race fastest of the day
1:00 rest & easy 100 between rounds
Finish with 3 x 300 pull w/shnorkel & choice equip @ :20 rest, desc to what you can
Warmdown a bit before you get out. Make sure you're on top of your Study Hall hours and be careful getting back & forth to campus. Tomorrow morning is at the AFC, but no lift. Have a great day!
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