1 x 600- 300/300, mix up the IM
1:00 rest
5 x 100 @ 1:45- drill/swim/drill/kick- build the kick to FAST
6 x 75 @ 1:40- 50 breast kick on back/drill, :10 rest, then last 25 swim build to all out FAST!
Check HR, then easy 150 drill/skull by 25's
1:00 rest
With fins, 2 sets of:
3 x 75 swim desc 1-3 @ 1:30, #3 should be giddy up!
3 x 50 swim/kick desc 1-3 @ 1:00- #3 should be smoking FAST!
Go 1st set primary stroke, 2nd round is freestyle.
Finish up with 3 or 4 starts & 15y breakouts.
Warmdown a bit before you get out. Do a good job with your HW tonight & be sure to check the website for the schedule changes for this weekend (regular schedule resumes on Monday). Have a great day!
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