300 easy choice
1:00 rest
4 x 75 @ 1:10- kick/drill/swim by 25's (same stroke for drill & swim)
4 x 50 swim/kick by 25's @ :50- build swim to race pace turn (same stroke as 75's)
6 x 25 @ :30/:20- (same stroke as 75's/50's)
odds @ :30 swim build
evens @ :20 swim max effort
Check HR, then 150 drill/skulling by 25's
1:00 rest
3 times through:
6 x 50 (2 sets of 3) as follows-
1, swim strong & even @ :35 (or :40)
2, swim 2 x 25 fast @ :25- no free
3, swim finishing speed (free) @ :45 (or @ :50)
After #6, continue right into...
1 x 150 swim free smooth & even by 50's (31/31/31, not 28/31/34)- time gets faster by round
Check HR
After 3rd round, 100 easy choice, then finish up with...
50 race from a dive, NO FREE
Warmdown as needed before you get out. Do an excellent job with your classes today and enjoy your afternoon off. Have a great day!
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