1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
With fins:
6 x 150 @ :10 rest- ra2la2 free/2dolph kicks 1 pull breast drill/dolph kick on side- face clock, by 50's
:30 rest, take fins off...
3 x 100 @ 2:10- catchup free/kick on back (UDK) by 50's
3 x 100 @ 2:10- fist free br 3/ 2 kicks 1 pull breast drill by 50's
3 x 100 @ 1:50- swim free br 3/breast by 50's
3 x 100 swim/kick breast by 50's @ 2:10, desc 1-3 to what you can
1:00 rest, check HR
5 sets of (even sets are breaststroke):
2 x 50 kick with boards IM order by 25's @ 1:10
1 x 100 kick on back neg split @ 2:15- focus on UDK past flags
No rest between sets, check HR after each 100
Until you have to get out, finish up with...
3 x 100 swim free with shnorkels @ :15 rest, desc 1-3
1 x 100 kick with boards & shnorkels choice/dolphin kick by 50's, get time
100 easy drill before you get out to help with lanelines. Drink plenty of water today, wear your sunscreen & do an excellent job in school. Have a great day!
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