1:00 rest
3x:
75 drill/kick/drill by 25's @ 1:10
125 50 swim/25 kick on back/50 swim faster @ 1:40
175 swim desc 1-3 to what you can
Check HR after each 175 swim
Go free/no free/choice (choice, but only one stroke) by round
6 times through:
With fins-
50 drill @ 1:00
50 @ 1:00 as follows-
25 fast udk/:05 rest/25 sprint your face off!
Get time, take fins off & stay on interval for...
50 kick max effort w/boards @ 1:30
No rest between rounds
Go free/no free/choice (2 rounds each)
Finish up with...
4 x 50 swim at 200 goal pace + :02 @ :40/:45
300 swim (125 fast, then 25 easy)/pull (150, choice equip)
1:00 rest
4 x 50 swim 200 gp + :01 @ :40/:45
300 swim (150 fast)/choice (150 choice, can be pull)
1:00 rest
4 x 50 swim at 200 gp @ :40/:45
300 easy choice
175 race from a dive, goal is faster than 200 goal time
*we wound up going this 175 BROKEN from a dive: 50/50/75 all @ :10 rest)
Warmdown as needed before you get out. Do a great job with your classes today!
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