1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
4 x 150 @ :10 rest-
50 catchup free drill- keep head still, rotate shoulders around your head
50 2 kicks 1 pull breaststroke drill (get flat at the end of each stroke)
50 kick on back, choice/breaststroke kick by 25's (build 1st 25 to FAST, then FAST breast kick to the end
:30 rest to read the following set.
18 x 50 as follows:
3 x 50 swim free/kick free @ :55
2 x 50 swim free/NO FREE by 25's @ :50
1 x 50 swim free br 3/5 by 25's @ :45
*2nd time through, go 2-2-2!
3rd time through, go 1-2-3
1:00 rest after #18, check HR

18 x 50 kick with boards @ 1:10- 1 easy choice/breast by 25's, 1 FAST for time free/breast by 25's (middle set of 6 is on your back- work the UDH!
MYSTERY SET
1:00 rest







  If there is time...
3 x 300 swim free br 3/5/3 by 50's @ :10 rest



With fins, finish up with...
24 x 25 @ :40- "the usual"

100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW today, make sure you're ready for the last week of school. Have a great day!