200 choice loosen
1:00 rest
2x:
6 x 25 @ :30-
odds, drill (same stroke throughout)
evens, fast udk
2 x 100 @ 1:30-
25 drill/50 swim fast in&out of turn/25 kick (same stroke as 25's drill above)
4 x 75 @ 1:10-
1) 25 swim/50 drill- build the swim
2) 50 swim/25 drill- fast in & out of the turn
3) all swim, desc the 3 x 25's to something juicy
4) all kick fast for time, last 25 is udk from a dive
Check HR after 75's, but no extra rest between rounds
50 easy choice after 2nd round
3 rounds of:
2 x 125 swim free br3 or 4/2 (can be backstroke if you'd like) @ 1:35 (1:45), desc 1-2
4 x 25 swim @ :30 as follows:
Rd1, 200 set up
Rd2, swim at 200 goal pace with details (kc, strk ct, etc)
Rd3, max effort @ :10 rest
Check HR after each round, then o/b easy @ 1:30
No extra rest between rounds
With fins, finish up with...
9 x 150 desc 1-3's @ 2:30-
1-3, swim free
4-6, swim choice (same stroke for all 3)
7-9, kick on back
Warmdown a bit before you get out. Be on top of your Study Hall hours and get excited for the "200 progression" set this afternoon. Have a great day!
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