1 x 600- 300/300- mix up the IM
1:00 rest
4 x 200 @ 3:45-50 choice free drill, then 150 drill/kick/drill- build the kick
Descending 50's as follows:
1- drill @ 1:15
1- swim @ 1:00, get time
Repeat and add 1 x 50 swim in each round, descending the 50's swim
1-9 are free; 10-18 are primary stroke (NO FREE); 19-27 are 4th best stroke (NO FREE)
Warmdown a bit before you get out. Change quickly for dinner & get excited for the weekend!
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