1 x 600- 300 swim freestyle, 300 choice drill- mix it up here
1:00 rest
2 sets of:
4 x 75 @ 1:30- 50 drill, 25 skulling- NO FREE on drill in 2nd set
1 x 125- 75 swim/drill/swim by 25's, desc the swim; then 50 kick easy/FAST
:30 rest between sets, check HR
4 x 75 swim IM @ 1:20 desc 1-4
3 x 100 all kick desc 1-3 @ 2:30 to FAST- get time on #3
1:00 rest
100's kick "plus 1" (I'll explain)
Start with time from 3rd 100 kick above (ex, 1:22, 1:17, 1:31, whatever it was); add about :10-12 seconds for the interval in the next set...
4 x 100 @ (we went with 2 groups, 1 @ 1:35, 1 @ 1:55)- 25 kick, 75 swim choice (odds are 75 swim IM, 25 kick free)
50 easy
4 x 100 @ (same interval), 50 kick, 50 swim
50 easy
4 x 100 @ (same interval), 75 kick 25 swim (or, 25 swim, 75 kick)
100 easy choice
4 x 100 @ (same interval) ALL KICK, hustle to make the interval!
Check HR
Finish up with...
24 x 25 with fins- the usual- except the even rounds are all kick on back
Warmdown a bit before you get out. Do an excellent job in school today and enjoy your afternoon off. Have a great day!
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