1:00 rest
8 x 100 odds/evens: go 25 drill/50 swim/25 kick on back
1-4 @ 1:40
5-8 @ 1:30
Go odds free, evens in main race stroke (no free)
Check HR, then :30 rest
18 x 50 in sets of 6 as follows:
1-2, swim strong/even free br3 or 4/2 @ :40
3-4, swim 25 in MRS build to fast turn/25 smooth free @ :45
5-6, swim/kick by 25's in MRS @ :50, desc 1-2 to what you can
Can go secondary stroke (instead of MRS) in 2nd round of 6
:30 rest after 1st round of 6, but straight through for 7-18
Check HR after #18, then...
150 drill/skulling by 25's in MRS
1:00 rest
All 50's goal pace are in MRS...
4 x 50 swim 200 gp @ :55
1 x 100 swim free @ 1:30- 50 smooth & long, then 50 add big kick
Check HR, then out & back easy @ 1:00
4 x 50 swim 200 gp @ :50
1 x 100 swim free @ 1:30- as above
Check HR, then out & back easy @ 1:00
4 x 50 swim 200 gp @ :55
1 x 100 swim free @ 1:30- as above
Check HR, then out & back easy @ 1:00
4 x 50 swim 200 gp @ :10 rest
1 x 150 swim free- 75 smooth & long/75 add big kick- get time
Check HR, then 150 drill/choice by 25's
1:00 rest
From a dive:
1 x 75 race in MRS from a dive
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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