200 easy swim
2x:
1 x 100 drill/swim by 25's @ 1:30
2 x 75 @ 1:10- kick/swim/kick faster by 25's
3 x 50 swim/kick by 25's (same stroke as 100 & 75's) @ :50, desc 1-3
No rest between rounds
Go 1st rd free and 2nd rd no free
3 times through:
4 x 50 swim IM order by 25's @ :45- fast turns throughout
3 x 25 swim at 200 setup @ :25- choice stroke, but only one stroke
1 x 75 swim fast IM (no free), get time & check HR
Out & back easy after each round
4 rounds:
Only one stroke in each round (can change stroke from round to round if you'd like)...
50 drill/choice by 25's @ 1:00
3 x 50 swim 200 goal pace- all @ 2:15
go @ :45/:10r/:45 by 50
25 swim max effort @ 1:00
Get ready...
175 as follows-
100 swim/25 kick on back/50 kick with boards- goal is to be faster than 200 goal time
Warmdown a bit before you get out. Take good care of yourselves away from the pool and be ready for the 20 rounds of 75 fast/50 easy this afternoon. Have a great day!
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