1:00 rest
3 times through:
150 kick @ 2:40- 100 on back (furious udk's)/50 kick w/bds (desc 50 kick 1-3)
100 @ 1:40- 75 swim smooth & strong IM, last 25 fast udk (from a dive)
150 @ 2:40- 100 swim strong/even free/:05 rest/50 kick max effort w/bds
No rest between rounds
AMRAP-
100 @ 1:45- swim 25 in MRS fast/75 smooth & long free
100 @ 1:45- swim 50 in MRS fast/50 swim smooth & long free
100 @ 2:00- 25 drill/75 race FAD in MRS- max effort here!
No rest between rounds
Go odd rounds in MRS (no free) and even rounds choice (can be free)
Warmdown a bit before you get out. Do an excellent job in school today & get excited for the SCY championship meets. Have a great day!
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