1 x 700- odd 100's are drill/kick on back by 50's, even 100's swim choice
1:00 rest
3 x 150 drill/swim by 25's @ 2:40
12 x 50 in sets of 4:
1&2- swim IM order by 25's @ :50- fly/back & back/breast
#3- swim free br 3 @ :35
#4- swim/kick by 25's in 4th best stroke NO FREE @ :50
1:00 rest after 312, check HR
Silver-
3 sets of:
12 x 50 in sets of 4
1- swim (build)/drill by 25's @ 1:00- always @ 1:00
3- swim at 2nd 50 split of 100 Goal Time @ 1:00 (@ :55 in 2nd round of 4, then @ :50 in 3rd round of 4)
After #12...
3 x 225 swim free with shnorkel & choice equipment @ 3:30, desc 1-3 to something juicy!
1st set if free br 3, 2nd set is primary stroke NO FREE, 3rd set is choice- but all one stroke
Warmdown a bit before you get out.
Gold-
3 sets of:
Vertical dolph set- with med balls
3 x 15m sprints from a dive
1 x 50 from a dive for time
After 3rd time through...
With fins, 9 x 100 swim desc 1-3's @ 1:40 (free/primary/choice by 3's)- #3, 6 & 9 are JUICY!
If tehre's time, go one more round of 3, kicking on back
Warmdown a bit before you get out. Do an excellent job with your HW tonight & enjoy your day off tomorrow. Have a great day!
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