1 x 600- 300 swim freestyle, 200 reverse IM drill (50 of each), 100 kick on back (focus on UDK's!)
1:00 rest
4 x 75 @ 1:20- 25 kick free head out (hands together), 50 choice drill NO FREE
6 x 25 @ :35- odds, catchup free drill, evens are kick on back, halfway UDK
3 x 125 @ 2:00- 75 swim (dps)/drill/swim (build), then 50 kick on back, desc 50 kick 1-3 to FAST
1:00 rest, check HR
3 sets of, all @ 2:00:
From a dive @ #3-
1 x 100- 25 swim build, 50 drill, 25 swim FAST from a dive at far end
1 x 100- 50 swim at 2nd 50 split of 100 Goal Time, then 50 drill
1 x 100 swim FAST for time from a dive
1 x 100 drill/skulling by 25's
1 round free, 1 round primary, 1 round choice
Warmdown a bit before you get out. Do an excellent job with your HW this weekend and get excited for the JPP Meet. Be sure to thank Kristy for the workout. Have a great day!
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