1 x 600- 300 swim freestyle, 300 reverse IM- go all drill
1:00 rest
4 x 150 @ :15 rest- 75 drill, 50 swim, 25 kick (build) on odds, evens are 25 drill, 50 swim, 75 kick (build)- go 1&2 free, 3&4 NO FREE
Everybody together...
9 x 100 kick desc 1-3's to FAST @ 2:00, keep track of times on 3, 6 & 9- get average time for 100
1:00 rest, check HR
Figure out time at 75 from avg 100 above, then...
20 x 200 @ 3:30-
75 kick FAST for time with boards (on back if you'd like for 7-12, focus on UDK's)
25 easy choice kick
100 swim strong neg split
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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