1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/skulling/drill/kick, by 25's
1:00 rest
4 x 150 @ :10 rest- 50 drill, 25 kick build; 50 drill, 25 swim build
Together...
12 x 100 in sets of 6:
1-2, swim free/NO FREE by 50's @ 1:40, desc 1-2
3-4, swim/kick by 50's choice desc 1-2 @ 1:40
5-6, swim free neg split & desc @ 1:20 (@ 1:15 in 2nd round)
No rest between rounds of 6, check HR after 2nd set, then 1:00 rest
1 x 800 pull free with shnorkel & choice equip; go 600 neg split, then hand touch before last 200
1 x 150 swim choice desc 50's 1-3 @ 2:20
1 x 200 swim free br3 @ 2:20
1 x 150 swim choice desc 50's 1-3 @ 2:20
12 x 50 swim at Goal Pace @ :50- #6 is drill
1 x 800 pull (or swim) free with choice equip, desc 200's 1-4, hand touch at 600
150/200/150 as above, all @ 2:20
18 x 50 in sets of 6: 1-5 swim at Goal Pace @ :10 rest (#6 is drill @ 1:00)
1 x 800 pull or swim free for time
Check HR
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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