1:00 rest
2 times through:
200 @ 3:30- go 50 kick/25 drill/50 kick faster/25 drill/50 kick fastest (kick on back)
4 x 50 swim strong & even free br3 or 4/2 @ :45 (@ :40 in Rd2)
9 x 25 @ :35* in sets of 2 swim/1 drill (go @ :30 for 4-6 and @ :25 for 7-9); desc swim 1-2's
75 race free br3 or 4/2 (this will be IM from a dive in Rd2)
Check HR after each round, then 1:00 rest
With fins:
12 x 25 @ :35-
#1, choice backstroke drill
2-3, sit & spin backstroke drill
Fins off and get right into...
1 x 150 kick/skulling by 25's
1:00 rest
3 rounds of:
3 x 75 backstroke @ 1:10 (SrP @ 1:20)-
#1&2, go 50 swim backstroke (desc 1-2), 25 drill backstroke
#3- all swim fast backstroke
1 x 175 swim IM (only 25 free)- get time & desc 1-3 (Rd3 will be from a dive)
1:00 rest between rounds
Until 12:15p, finish up with...
(I'll go from lane to lane to work on starts with that particular lane)
With fins,
25's @ :35 in sets of 3:
1-2, 15y swim fast/10y drill
#3- all swim FAST, max effort here!
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. Have a great day!
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