1:00 rest
With fins, 4x:
1 x 50 drill @ 1:00
1 x 50 swim 30(ish)m build to race pace, then fast udk to the end, @ 1:00
2 x 50 kick @ :50, desc 1-2 to fast (can be on back or w/bds)
Go odd rounds free (drill & swim), even rounds no free
Check HR after 4th round, then fins off/100 easy
1:00 rest
5 times through:
100 swim free br3 or 4/2 @ 1:40- go smooth & long/add big kick by 50's
50 drill @ 1:00
50 out & back @ 1:00- all fast here:
25 race (same stroke as 50 drill)/fwd ss/25 fast udk back to the wall
Go odd rounds in MRS (no free) and even rounds choice
Check HR after 5th round, then 100 easy
1:00 rest
Rounds of 4 x 50 until 11:50a...
1- all drill @ 1:00
2- 25m race/25 drill (same as 1st 50) @ 1:00
3- all race from a dive, get time
4, easy choice back to the start end
Go odd rounds in MRS/even rounds choice (can be free)
At 11:50a...
300 pull w/shnorkel and choice equip- go 50 ra2 la2 free drill/50 cruise
:20 rest
300 swim/kick by 50's- far end of the pool is FAST (fast swim into turn/fast kick off the turn)
Warmdown a bit more if needed 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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