With fins, in groups:
3 x 150 swim free br3 or 4/2 @ 2:30, desc 1-3 to max effort
400 active recovery in middle pool
3 x 75 swim in main race stroke @ 1:30 desc 1-3 as follows:
75 swim, get time
75 swim faster
75 swim max effort/:10 rest/25 fast udk on stomach- goal is to be faster than 100 best time
400 active recovery in middle pool
50 race from a dive in heats, your choice of stroke
Warmdown a bit before you get out. Do an excellent job in school today & thank your parents for getting you here on short notice- and on a day off! No workout tomorrow, everybody gets to stay home during the ice storm. We'll pick it up on Friday Morning (regular time) then have our mee this weekend. Have a great day!
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