Adjust intervals as needed, be polite and share the lane with others.
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 sets of:
4 x 50 catchup free drill @ 1:00
6 x 25 kick on back @ :35- 5 FAST UDK off each wall! Odds are free, evens are choice NO FREE
4 x 75 @ 1:20- 25 fist free drill, 50 drill/kick by 25's in primary stroke NO FREE
6 x 50 swim/kick on back by 25's @ :55 (2nd round @ :50; 3rd set @ :45- if unable to make :45, swim them instead)
1 x 250 swim free br 3- except middle 50 is br 5; get time & descend this 250 from 1-3.
:30 rest between sets, check HR after each round.
If you have time, finish up with sets of 3 x 100 as follows:
1 x 100 swim IM, except last 25 is free kick on back, @ 1:40
1 x 100 swim/kick on back by 50's in primary stroke NO FREE @ 1:40
1 x 100 all kick on back @ 1:40- choice kick, but all one kick for each 100.
If you get through three rounds of the above 3 x 100's (9 total 100's), then go the next few rounds of 3 @ 1:35 (or 1:30 if possible). "Lane 1" swimmers can go these 100's @ 1:50, and afterthree rounds try to do them @ 1:45- or even 1:40 if possible.
Warmdown an easy 100 drill before you get out. Do some schoolwork today so you're ready to go- if school ever opens again. Drylands tonight at regular time of you can get there. Hopefully tomorrow is back to normal. Have a great day!
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