1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
12 x 75 @ 1:20 as follows:
1&2- IM drill by 25's (NO FREE, fly & breast are with free kick; back is 12k/3 strokes)
#3- swim IM, get time & descend 1-3 (3rd round should be juicy!)
#4- kick on back FAST, last 25 is breast kick on back
With fins, 3rd 150 in each set of 3 should be smoking FAST!
12 x 150 @ 2:40 descend 1-3 as follows:
1-3, free
4-6, primary stroke NO FREE
7-9, choice
10-12, kick on back
After #12, take off fins & get right into:
1 x 750 swim free with shnorkels; descend the 150's 1-3 & 4-5
1:00 rest, check HR
Until 7:30 p.m., finish up with...
4 x "out & backs" to the diving board, swim/kick on back @ :30
1 x 50 kick all out FAST for time with boards @ 1:00.
100 easy drill @ 7:30. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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