1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
PMI- next Sunday here at 4p (and again each Sunday without a meet @ 4p)
4 x 125 @ :15 rest- 75 drill/swim/drill by 25's, then 50 kick (on back-with boards, by 25's), desc kick 1-4 to something juicy!
Check HR
Everybody together, 3 sets of:
2 x 75 @ 1:20 (or 1:30)- 25 kick FAST, 50 swim choice NO FREE
2 x 75 @ 1:20 (or 1:30)- 50 kick FAST, 25 swim choice NO FREE (different stroke from 1st 75)
2 x 75 kick all FAST for time @ 1:20 (or 1:30)
2 x 100 swim free br3 or 4/2 @ 1:20, desc 1-2 (in 2nd set, go swim IM @ 1:30; in 3rd set, go swim/kick by 50's in primary stroke @ 1:40)
Check HR after each round.
With fins until 6:00p, finish up with...
3 x 150 swim free desc 1-3 @ 2:40
3 x 100 swim IM desc 1-3 @ 2:00
3 x 75 swim in primary stroke @ 1:40
Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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