1:00 rest
With fins:
16 x 50 in sets of 4 as follows-
1- drill @ 1:00
2- swim 25m (build)/25m drill @ 1:00
3- swim 35m max effort/15m fast udk @ 1:00
4- all kick @ :40- go "afaycg" udk, once you break out go free kick on back w/arms pointed UP
No rest between rounds of 4
Go 2 rds free/2 rds MRS no free
Check HR after #16, then out & back easy
12 x 100 in sets of 4:
1- swim free br3 or 4/2, go smooth & long then add kick (by 50's) @ 1:30
2- 50 swim free br3 or 4/2, then 15m max effort/35m dps in MRS @ 1:45
3- 50 swim free br3 or 4/2, then 25m max effort/25m dps in MRS @ 1:45
4- 50 swim free br3 or 4/2, HAND TOUCH at the 50 (go on a :00 or a :05), then 50 max effort MRS
Check HR after #4, then out & back easy @ 1:30 (from the 1:45 on last 100)
MRS is no free, can change MRS after 2nd rd of 4 x 100
Finish up with...
AMRAP:
50 FAD- 25m max effort/25 drill @ 1:00
50 swim free br3 or 4/2 in 2nd gear @ 1:00
50 FAD for time (same stroke as 1st 50 FAD) @ 1:00
50 easy choice @ 1:30
Change strokes for the "FAD" if you'd liek from round to round
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule this week through Thursday, then the meet- get excited to race at Sport Fair this weekend. Have a great day!
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