1:00 rest
With fins:
16 x 25 in sets of 4 as follows-
1-3, stroke drill @ :35
#4- fast udk on stomach @ :15
Go odd rounds (of drilling) freestyle, even rounds in MRS (no free)
Take fins off after #16 and go a 100 easy kick/skulling by 25's
1:00 rest
G'boro Meet- swimdown from the weekend
20/12/10, all @ 2:00 rest
4 rounds of:
3 x 150 as follows-
odds, 25 swim MRS (no free)/100 swim L&S free/25 kick on back- all @ 2:20, desc 1-2
#2- swim free br3 or 4/2- go 75 long & strong/75 add big kick @ 2:00
3 x 50 all fast @ 1:00 (various by rd; go sw/k MRS in 1st rd, IM by 50's in 2nd rd, all k in 3rd rd, etc)
No rest between rounds, Check HR after 3 x 50
With fins, finish up with:
9 x 150 swim @ 2:40, desc 1-3's to max effort (free/MRS no free/choice by 3)
Warmdown a bit before you get out. Do an excellent job in school today and think about your "best/least-best/differently or better" talk from the meet. Have a great day!
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