After warmup,
8 x 200 as follows:
75 kick FAST for time @ 1:30
50 swim 200 set-up style with FAST turn @ 1:00
75 BROKEN KICK- 3 x 25 kick FAST @ :10 rest
Odd rounds the kick is with boards, even rounds kick on back
Finish up with (until 6:30p):
4 x 50 swim at 200 GOAL PACE @ 1:10 (gets :05 faster by round, down to:55)
1 x 100 drill/skulling by 25's after each round
NO FREE on 50's GP
150 drill/choice by 25's before you get out. Do an excellent job with your HW tonight and get excited to race at Sport Fair this weekend. Have a great day!
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