After PMI, a quick hosedown for everybody, then...
1 x 600- 300 swim free, 200 reverse IM drill, then 100 choice skulling
:30 rest, check HR, then...
10-15 minutes to warmup on your own, be ready to go by 10:25 a.m.
Check HR
With boards where necessary (can split the lane, and go 2 at a time):
4 x 1/2 pool sprint kicks with boards @ :35
1 x 50 kick FAST for time on back @ 1:00
3 x 50 swim/kick on back (free in 1st set, primary NO FREE in 2nd set) @ :55 desc 1-3 to something juicy!
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, but check HR after each round, get your time
1:00 rest, then...
TEST SET:
1 x 400 kick FAST for time- 75 free, 25 NO FREE, all with boards, get your time.
Check HR
With fins, until 11 a.m., finish up with...
24 x 25 @ :40- the usual, in sets of 4
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Remember what we went over today in PMI, start visualizing your races for your big March meets. Have a great day!
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